A cheeky 10k in my lunch with Chris. His idea but thought it was a good one as i've been struggling to motivate myself in recent weeks so maybe going with a mate will help.
I did, and i felt good running even though it was quite a warm afternoon. Not that quick but a pretty hilly route.
4 sets of: sphynx weighted step ups squat thrusts bounce medicine ball high knees jerk and thrust with Kettle bell walking to push up Burpee with jump up running legs on half board
One was taken out every round and time decreased from: 40 35 30 20