Running (Intervals) 23:49 [3] 2.38 mi (10:00 / mi)
60 sec, 45 sec, 30 sec intervals with 1 min rest pace jog invetween. Repeat set 4 tines with 2min jog Inbetween each set
Conditioning 20:00 [3]
Hurdle and ladder drills. Kettle bell exercises- squats, lunges, swings, etc.
Terrain walking 1:30:00 [3]
Walked around in the relay terrain. Repeated various legs of course