Smykowzki

Warmup

Do the warmup when you do strength. 400m row (or run) 

3 rounds of Cindy (take your time & use good form)

20 back ext.

20 kettlebell swings (very light)

50 sit ups (I'll change the warmup soon, but I'll leave the sit ups)

Mobility

Work on your legs an hour before your race. 

Strength

5/3/1 Wk 1 Bench Press

WOD/ Endurance

Smykowzki"

Run 6k

60 Burpee Pull Ups

This works well if you're doing the 5k in Andover, since the finish of the race is about 1k from the gym.