Running long (Run to Harriers) 30:00 [3] 6.0 km (5:00 / km)
Running warm up/down (Warm up/down) 10:00 [1] 1.0 km (10:00 / km)
Strength and Conditioning (Circuits) 20:00 [3]
Did all the ones I could do. Did sit ups for the ones I couldn't.
Running intervals (Short intervals) 30:00 [5] 1.0 km (30:00 / km)
1 set of 3 up downs 2 30s 3 60s and a relay