2x
10 secs of samson stretch each side
10x air squats, hold for 5 secs at bottom
10x superman, hold for 1 sec at top
10x leg lifts
10x push ups
10x air squats, hold for 5 secs at bottom
10x superman, hold for 1 sec at top
10x leg lifts
10x push ups
Main:
1-2 mins to get to comfortable starting race pace. feel free to jump off, to do some final stretching before starting...
Timed 5k run. - we will use this as your benchmark for tracking progress.
Cash out:
5-5-5-5-5
@ pretty heavy weight since you're doing lower reps. rest about 10 secs in between rounds
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