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 3/3 NB
Ultra 5 x 2k w. 2:00 resting recovery,
M 5 x 1k w. 1:00 resting recovery
MD 5 x 800m w. 1:00 resting recovery
2 miles 3/3 NB
Warm down : Foundation Training, 20 Stationary March, 10 Goblet Squat March, 10 Farmer Carry Step up, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Lateral Plank