Run
Speed Development
Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up
2 miles 3/3 NB + From Drills
6 x 150m progressive acceleration w. 150m walking recovery
4 x 300m w. 100m negative splits w. 2:00 resting recovery
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