Dumbell squats 20lbs Wall sit 3 min 4x 8 Squats 50kg 4x 8 deadlift 40kg 2x 8 one leg squats 4x 5 pull ups 4x 10 rows
4 PM
Running warm up/down 30:00 [2] 6.3 km (4:46 / km)
Running intervals 30:00 5.0 km (6:00 / km)
Ladder 2, 4, 6, 8, 1000, 8, 6, 4, 2
Ok I will post times later once i sync my watch. I think they were at about a 9:40 ish 3km pace. So kinda slow, but decent place to start from. Have it at about 3:30 min / km but was definitely a bit faster on some of them.