Run
Aerobic Threshold Pace + Pick Ups
12k w. 3/3 nasal breathing for the first 9k, for the final 3k, :30 comfortably fast w. 2:00 relaxed running 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