Run
Tempo Run
Warm up: 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + from drills
2 miles - M Pace w. 2:00 recovery
4 x 300m w. 300m running recovery
Warm down
2 miles easy pace + 100 heel pull
2 rounds for movement quality
10 Inch Worm Push up
10 Lateral Lunge
10 Reverse Lunge
10 Cat / Cow
10 Knee Circles
10 Bird Dog
20 Contralateral Deadbug
:20 Prone Plank
:20 Lateral Plank