Run
Intervals
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
2 x 10:00 w. 3:00 running recovery returning to 3/3 NB
5 x 5:00 w. 1:00 running recovery
10 x 1:00 w . descending/ascending recovery 1:00, :50, :40, :30, :20, :10, 20, :30, :40, :50
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