Trail running 52:00 [3] 10.0 km (5:12 / km)
3k warm up, then 10min drills, and then 3 rounds of Liam’s running circuit (7min), each round followed by 800m running, and cool down. All in all 3x3min fast running, in addition to 50m sprints between the exercises.
Strength (circuit) 21:00 [3]
Circuit incl. jumping jacks, planks, squats, push-ups, lunges, crunches, knees to chest jumps, and superman. 50m running between the exercises and 800m after each round. 3 rounds altogether.