10min warmup. Focus on hip flexors, quads, hamstrings and warming up some weighted/body weight squats.

Block 1: 32 mins

This block is a pure strength focused block. Complete all the sets/reps of one exercise before moving to the next.

Block 2: 10mins

This block is a partner you go, I go block. It can also be done without a partner (rest the time it took you to complete each round). Complete your run and then immediately complete the weighted front lunges. Then, you will rest while your partner goes or the allotted time for you. Repeated this for 10 mins.