Warm-up:
● DROM & Active Mobility Drills
● Easy run: total 1⁄2 – 1M including Pick-ups
● 30 – 40min of Skills & Drills
WOD:
● Run: 5k @85% of 5kTT

Go HERE to figure out what pace you should be running at. Scroll down and look for: How do I figure out Tempo WOD times?

Cool Down:
● Easy run: 1/2M
Mobility:
● 20 – 30min