July 19

Run

Aerobic Threshold

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

10k run, followed by 8 x :20 sprint w. 1:00 resting recovery

3 mile hike starting @ 5% increasing by 2% every 1/2 mile

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