Run
Timed intervals
Warm up: 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + from drill
4 x 5:00 w. 1:30 recovery
10 x 100m w. 100m walking recovery
Warm Down
2 miles + 50 heel pull
20 Walking Lunge
10 Lateral Lunge
10 Good Morning
10 Wall Squat
10 Cat/Cow
10 Knee Circles
10 Donkey Kick
10 Fire Hydrant
10 Bird Dog
10 Lateral Plank Leg Raise
10 Single Leg Glute Bridge
20 Sit up
20 Contralateral Deadbug