4 AM
Running warm up/down 34:00 [2] 7.45 km (4:34 / km)
Running 40:00 6.5 km (6:09 / km)
I might update this later im feeling really lazy to upload my GPS.
Basically a combination of 400 / 600 / 800 / 1000 m intervals that all added up to 6.5km of running. Rest equaled the previous interval.
Opposition (Mobility) 15:00 [1]
Hurdle mobility.
Strengthening 10:00 [3]
10 squats x4 with 40kg
2x 6 pullups