Warm-up:
Dynamic Stretching
13:15min Easy Pace Run
WOD:
3 Rounds:
30sec Glute Hamstring Raises
1min Rest
3min Interval Pace Run
1min Rest
30sec Ring Dips
1min Rest
Cool-Down:
13:15min Easy Pace Run
Static Stretching
Post total time and distance to comments:
54:30 minutes (3.51 miles)