Run
Timed Intervals
Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles E pace + form drills
2 x 10:00 w. 2:00 active recovery
2 x 5:00 w. 2:00 recovery
5 x 1:00 w. 1:00 recovery
Warm Down
100 heel pull + 2 miles E pace
30 Walking Lunge
10 Lateral Lunge
10 Inch Worm Push up
10 Cat/Cow
10 Lateral Plank Leg Lift
10 Knee Circle
10 Fire Hydrant
10 Donkey Kick
10 Bird Dog
:30 Plank Pose - 4 points
20 Glute Bridge
20 Sit up
20 Quadrilateral Deadbug