Run
Short Intervals
Warm Up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, 10 Single Leg Glute Bridge, :30 lateral plank, 10 Push up, 10 Sit up
2 miles w. 3/3 nasal breathing + form drills
10 x 100m w. 100m walking recovery
8 x 100m OTM
6 x 200 w 1:1 resting recovery
4 x 400m w. 1:1 resting recovery
Warm Down
2 miles w. 3/3 NB
20 Stationary March
10 Goblet Squat March
10 Farmer Carry Step up
:30 Goblet Squat Hold
:30 Glute Bridge
30 Lateral Plank