Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork"
Strength / Skill
the plan is to build slowly to a solid 1 rep max (no help) whatever you have in you today (do not worry about where you think you should be )
Top of 3 minutes
10 Bench approx 70% of todays 1rm
15 Weighted sit-ups 45/25