7k trail run- 5 min @ 95% next 5 min @ 85% next 5 min @ 75% finish at 97%.

MWOD, morning and evening



Mama Duke's Intro Training

Run 200m (2 laps around indoor track)
20 thrusters (squat then press) 10 lbs dumbell's
Run 200m
40 kettlebell swings
Run 200m
60 air squats
Run 200m