Run
Regeneration Run / Aerobic Threshold
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
Ultra: 15k
Marathon 12k
MD 10k
all finish w. 8 x :20 comfortably fast w. 1:00 resting recovery
Warm Down : Foundation Training + 20 Stationary March, 10 Goblet Squat March, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Supine Plank