28/5 CF Lund Home Adapted Workout
Minimal Equipment / No-Gear
Warmup
400-800m slow jog
Dynamic Stretches: Complete 10 each of the following:
Leg swings (front to back)
Leg swings (side to side)
Ankle circles
Arm circles
Drills: Complete 1-2 each of the following (over a 20-metre stretch):
A-skips
Side skips
High knees
Strides (runs faster than your jog pace): Then run 3x50m strides

Conditioning
6 x 800m
2min Rest Between Rounds
Goal: each round should be the same pace within 5-10s difference.

Or if you did Murph yesterday
3k run in recovery pace