WARM UP – MOBILITY
3-5 min easy jog
Dynamic joint warm-up: shoulder / thoracic rotations & leg swings
Stretch: hip flexors. runners lunge, calves, pecs
Complete 5 rounds for time:
Run 400m (sub ~90s-2min of cardio of your choice)
Head out to a track if possible, or use a GPS app to measure distance.
Complete for quality, accumulate times in as few sets as possible:
3 min plank
3 min wall sit
2 min plank
2 min wall sit
1 min plank
1 min wall sit
You can break up sets, and rest between movements as needed, but try to complete with as little rest as possible.