Warmup
800m Easy run
–Then–
2×20 Each
High knees,
Backpedal,
Carioca,
Heel to hamstring
–Then–
2×50 Yard stride out
Workout
For Time
5k Sandbag carry
*Carry bag, dumbbells, kettlebells anyway you want
Accessory
Stretch for 2 min each
Calf/achillies
Seated hamstring stretch
Downward dog
and then
3 minutes into the 5k, we broke a 4 hour running grass fire. Definitely put work in, but will try to fit this in tomorrow!