Run 5k
30 minute cap

Repeat the same course or distance you did last time and see how much faster you can go.

We’ve got a few options for the run. 5k is from the gym to Birkenhead Bus Station and back. Or 5 x laps of our 1k track to Bungalo Cafe and back. The run can be scaled to a shorter distance or a split of rowing.

Optional Finisher
10 Seal Lift
45 second side plank, each side
10 Overhead plate Sit-up
3 rounds for quality (10 minute cap)