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, 10 x 100m w. 100m walking recovery, 8 x 100m OTM, 6 x 12 x 300m w. 100m running recovery, 2 miles w. 3/3 NB
Warm Down : 20 Stationary March, 10 Goblet Squat March, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Prone Plank
Foundation Training