Road Running warm up/down 7:57 [2] 1.5 km (5:18 / km) +3m5:15 / km shoes: Brooks Ghost 11
Cool-down jog
3 PM
Climbing30:00 [3] +60m
Warm-up on auto-belays. 17,19,20,22.
Strength30:00 [4]
Mobility, easy hangs and pull-ups to warm up 6 sets of 7/3 repeaters on 30mm with 3mins rest 3 x 15s L-sits with 30s rest 5 sets of 10 finger rolls with 20kg