Run

Aerobic Threshold Pace

10-12k 

8 x 100m w. 100m walking recovery 

Warm Down

50 Heel Pull

20 Walking Lunge

10 Lateral Lunge 

10 Inch Worm Push up 

10 Leg Swing

10 Lateral Leg Swing

:30 Squat Hold

10 Step Down

10 Cat Cow

10 Fire Hydrant

10 Bird DOg

20 Sit up 

20 Glute Bridge 

20 Contralateral Deadbug