Run Day

Run 1 mile as fast as possible

Walk 1/4 mile

Run 3/4 mile as fast as you can

Walk 1/2 mile

Run 1/2 mile as fast as you can

Walk 3/4 mile

Run 1/4 mile as fast as you can

Walk 1/2 mile

Jog 1 mile

PU/SU

2 x 10

3 x 15

4 x 20

3 x 15

2 x 10

- then -

Max unbroken push-ups

Max unbroken sit-ups