Run 

Aerobic Pace 

12-15k 

8 x 100m w. 100m walking recovery 

Warm Down 

100 Heel Pull 

2 rounds 

10 Leg Swing e/l

10 Lateral Leg Swing e/l

10 Lateral Lunge 

10 Split Squat 

10 Inch Worm Push up 

10 Single Leg Glute Bridge 

20 Contralateral Deadbug