2 mile warm-up to track dynamic warm-up drills 3x1000 meters, 2 min rest (3:41, 3:41, 3:45) 1x200 meters (38 seconds) 2 mile cool-down home I was still very stiff today, so I cut the workout down from 5k to 3.2k. 5 sets of max pull-ups, strict: 12, 6, 6, 4, 4 3 rounds: 15 KB swings 15 KB goblet squat 16 KB clean and press 2 KB windmill (each side) 2 KB get-ups (each side) 2 sets: 25 Swiss ball crunch 1 min front plank 25 Swiss ball side crunch (each side) 1 min side plank (each side) |