Run
Speed Development
Warm up: 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills
10 x 150m comfortably fast w. 150m walking recovery
Warm Down
2 miles easy pace + 100 heel pull
10 Good Morning
20 Walking lunge
10 Air Squat
20 Sit up
10 Quadrilateral Deadbug
20 Hollow Rock
10 Cat/Cow
20 Push up
10 Bird Dog