[the_appetizer] Running with Merkins

AO: the_appetizer
Q: C3P0
PAX: C3P0
FNGs: None
COUNT: 1
WARMUP: knees over toes stretching

THE THANG: 30 sec timer: run 30 sec moderately pace, walk 30 seconds, repeat ramping up pace each time up to 80% max. After 15 rounds, alternate merkins and easy run for 60-90 seconds. Merkins counts: 20, 20, 15, 10, 10, 10, 10, 5, 11

MOLESKIN very simple workout but got heart rate way up there and work on some speed. Definitely worth repeating with a larger group