July 15

Run

Aerobic Threshold w. pick ups

Warm up:

1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up

15k 3/3 NB for the first 12k, for the final 3k :30 comfortably fast w. 2:00 running recovery, returning to nasal breathing.

Warm Down

50 heel Pull, 1:00 4 Pose e/l, 10 Split Squat, 10 Single Leg RDL, 10 Single Leg Glute Bridge, 1:00 Glute Bridge, 20 Sit up , 1:00 Boat Pose, 20 Hollow Rock