Run
Aerobic Threshold
Warm up: 50 four marches then 10 Reps each - calve raise, good morning, split squat e/l, RDL e/l hindu squat, cat/cow, :30 low plank, 10 single leg glute bridge,
5-10k 3/3 NB
6 x :20 w. 1:00 resting recovery
Warm Down
50 Four Marches
10 Scap Push up - 1:00 Elbow Stand Prone Plank
20 Sit up - 1:00 Boat Pose
20 Glute Bridge - 1:00 Glute Bridge Hold
10 Burpee
10 V-Up
20 Hollow Rock