Warmup
500m row (or run 400 if you don't have a rower)
1 round of Cindy
20 back ext.
20 kettlebell swings (very light)
10 Burpees
Mobility
Pick 2 muscle groups and spend 2-3 minutes on each.
WOD
Long run.
Get out and go. Cover as much distance as you can in 40-45 min or the longest that you have run in the past month.
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