Strength 1:15:00 [3] 1.8 km (41:40 / km)
ABCs and dynamic stretching
Goblet squat 14kg KB 4x12
Floor press 75# 4x12
Step ups 20" 3x2x10 (dorsiflexing toes on trailing foot to ensure forces all through stepping leg)
Bent over row 12kg KB 3x2x10
overhead press 40# 3x10
Stab. ball bridges 3x20