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
10k w. 3/3 nasal breathing, finish w. 10 x 100m OTM, 5 x 200m w. 1:1 recovery
Warm Down: 20 Stationary March, 10 Goblet Squat March, 10 Farmer Carry Step up, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Lateral Plank