Same pyramid scheme, new goal:
Top your pyramid with 40 push-ups/sit-ups, then come back down. You don't need to repeat the 40 reps at the top; your next set, go back down to 35, then 30, then 25, and so on.
Run:
Long, Slow, Distance: 2.75 miles. In the middle, accelerate to 95% of your 1/4 mile split time for 0.5 miles, then return to your "talk-test" pace.
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