1 lap jog
4 x strides( about 50 meters)
Calf stretch, leg swings, hamstring stretch…
Run 1 Minute (30 seconds out) OUT at 5k pace, mark your spot. You will use this spot for your workout.
Every 5:00 x 7 Rounds (MAX of 7 rounds, or until you cannot complete)
Run to mark and back
16/20 Calories Row
*Rest until the clock hits 5:00, then go for round 2, but this time complete 20/24 Calories, round 3 complete 24/28 … continue this way until you are in round 7 with 40/44 calories. If you fail to complete the calories in the 5:00 allowed, your workout is done. See how far you can make it! If the clock catches you, make it an AMRAP for the rest of the 35 minutes.