Had a pre warm up warm at home.
10x janda negs
10x16 renegade rows
20x16 swings. Workload 480kg
Then met up with Lynn from run club. Done a 1m warm up then 4 x 1/4m hill reps then a 1/2m warm down. Not for time or pace or distance just to work the CV. Certainly did get worked. Not pleasant at the time but rewarding once done.