August 5

Run

Aerobic Threshold + Pick ups

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

12k, 3/3 nasal breathing for the first 10k, for the final 2k :30 sprint w. 1:30 running recovery returning to nasal breathing.

Warm Down: 20 Stationary March, 10 Goblet Squat March, 10 Farmer Carry Step up, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Lateral Plank