Lift, Run

Jog 0.75mi warmup
30 mins semi-active stretching

With 8lb med ball: 8 squats, 8 squat+press, 16 overhead squat
Then 8/8/16 again with the 8lb med ball, but on a bosu ball
8 shoulder press each arm with 10lb sandball
2x8 DB upright row to shoulder press, 15lb
9 pullups
8 DB shoulder raise, 12lb
Wall shoulder girdle stretch
8 hanging rollups
In roman chair: 8x(knee raise, leg raise)
On incline bench: 8 situps, 8 alternating situps each side, 8 situps

Plus a few other abs exercises, like leg lifts. Immediately afterwards,

2.4mi in 18:40 (7:47 pace)

I want to smash my PB for the 5k. I have 4 weeks to prepare. I'm talking under a 6:30 pace, and down to 6:10 if I can do it. Last year I did 6:20, 6:40, 7:30 splits. 6:00, 6:20, 6:40 gets me under 19:00. Let's see what I'm made of.