Run
Intervals
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
2 miles w. 3/3 NB + run drills
10 x 100m w. 100m walking recovery, 8 x 100m OTM, 6 x 200 w 1:1 resting recovery, 4 x 400m w. 1:1 resting recovery, 2 miles w. 3/3 NB
Warm Down : 1:00 plank pose, 10 push up to lateral plank, 10 cat/ow, 10 lateral plank pose leg raise, 10 bird dog, 10 single leg glute bridge, 1:00 glute bridge hold, 10 fire hydrant, 10 donkey kick, 1:00 boat pose