Warmup:
- Jog of 10-15min
4 rounds (Blitz), 8 rounds (Race):
- 3 minute pickups at 10k race pace.
- 1 min “rest” by slowly jogging or walking.
Cool down:
- Jog 5-10min
Strength: (not scored)
With a six pack of your favorite beer:
- Open with authority.
- 12oz curl (each subsequent curl should reduce at least one ounce).
- When empty repeat 6 times.