Ran a 4k route for time. Warmed up a little bit by jogging in place, jumping rope and doing sprint drills (high knees, heels to butt, plyometric skips).
Total time: 16:43
Not much else to report... it's just a run. I do wish I owned a rower, it would make these "M" days more fun.
3-2-1...GO!
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