Strength 1:05:00 [3] 1.6 km (40:37 / km)
ABC's then 5x8 reps of arms/shoulders and core at slow cadence:
Pull downs
Triceps push ups
Kettle bell press
Ext arm pulldowns
Push ups
Calf raises 5x15
Planks 2x 1min
Bicycles x15 ea side
Piri stretch
Cats and cows
Leg raises
Ankles
Hurdlers