Run
Regeneration Run / Aerobic Threshold Pace
Warm up : 100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.
10-12k w. 3/3 NB throughout
Post Run
10 x :20 Seconds w. metronome set @ 90BPM synced to pull left foot on the beat
100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.
Post Run
And or Strength
3 rounds asa circuit
10 Plyo Push up
15 TRX/Ring Row
15 KB Swing
20 Burpee