Long Run

Up 5h:00 with 4-6k of Vertical 

Warm Down

100 Heel Pull 

10 Good Morning 

10 Cat / Cow 

:30 Plow Pose 

:30 Plank Pose 4 Point 

10 Supine Plank Leg Lift e/s

10 Lateral Plank Leg Lift e/s