A. General
3min Easy run, nose breathing
20 straight leg front to back swings/leg
20 straight leg side to side swings/leg
1 min Hard run
B. Mobility
60sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
Max Effort 10k Run
TC: 50mins
Scaling options
Beginner
5Km run
Intermediate
8Km run
Easy 2-3 minutes on rower or bike, right after metcon to help heart rate go back down slowly.
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