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 … Continue reading “Woodsy’s Fartlek Run” (6 of 14)