September 7

Run

Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up

Ultra: 15k

M 12k

MD 10k

all finish w. 8 x :20 comfortably fast w. 1:00 resting recovery

Warm Down : 50 heel Pull, 1:00 4 Pose e/l, 10 Split Squat, 10 Single Leg RDL, 10 Single Leg Glute Bridge, 1:00 Glute Bridge, 20 Sit up , 1:00 Boat Pose, 20 Hollow Rock