Warm-up:
2 Sets
10/10 Pike ups
5 Push-up walk outs
10 Touch downs
:30 Jumping jacks
then
5:00 – Easy run

Run:
5K TT
or
Ruck:
5K TT
*Benchmark day – keep this in your records
*If you can find a local 5k, do it.

Cool Down:
Finish with a rest interval or 3:00 mins at an easy pace, then

Recovery:
Hips and Hamstrings