Long Interval Pairs

Warm-up 2 rounds: 10 walking lunges 10 air squats 10 walking lunges 5 inchworms Then: 200 meter cadence run (92/184 BPM) 200 meter cadence run (96/192 BPM) Workout 2 rounds: 800m run 3 minute rest 1 mile run 4 minute rest Mobility Roll out hamstrings and do a calf-smash.  Go for a hike...