With a continuously running clock:
1 mile run
6:36 - PR, never broken 7:00 before, last time I tried was probably 5+ years ago, ran a really conservative pace for the first half to two thirds because I wasn't sure how fast I could run, I think I could get down to 6:20's, which kind of makes me want to run more and try to hit a 6:00 mile. The two guys ahead of me ran in 5:36...
Rest until 11:00
5-4-3-2-1 Muscle ups
10-8-6-4-2 HSPU
4:19 - unbroken except round of 3 MU
Rest 4:00
3 rounds:
250m row
30 double unders
Total time: 24:25 - female coach who's been to regionals a few times and only works out 2-3 times a week now ran a 6:22 mile and finished in 23:21.
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