Instead of a long run preparing for next week's mini, I did the following Tabata style workout (20 seconds on, 10 seconds off - not 100% each set, kept a good pace and tried to stay consistent):
squats: 16,14,13,15,15,14,14,15
chair jumps:9,8,8,8,9,8,9,9
pullups: 6,6,7,6,6,6,6,6
75# thrusters: 4,4,4,5,5,4,4,4
75# cleans: 5,5,5,5,5,5,5,5
burpees: 4,4,4,3,3,3,3,3,
75# SDHP: 5,5,5,4,4,4,5,5
total time about 28 minutes
rested a few minutes then did basement stairs 50 times (run, walk, singles, doubles, triples) about 14 minutes.
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