Todays Workout and Striders

Todays workout -
1. Long cycle -@20kgs 2:00
2. One arm clean&press -@20kg 3:00
3. Alternating lunge - 2x20
4. Pulups/close grip chins - 6/5
5. Plank -1:00
6. Run - bike path 4.6 (5 striders@100m for finish)

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And how to do Strides