Strength 1:05:00 [3] 1.6 km (40:37 / km)
Warm up ABCs and dynamic stretching
Program: 4x6 sets alt pairs of exs
Deadlifts (bar +40), Yates
Wall ball (16) / lunge chop
Front squat (bar only) / Mountain climbers (30sec with foot to shoulder)
Shoulder press (2x20) / hanging leg raise
Foam roller