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.
12-15k 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
10 T-Push up
10 DB Bent over row (each arm)
10 Farmer Carry Split Squat
20 Russian KB Swing
50’ Farmer Carry (as heavy as possible)
50 Double Under or 150 Single Under