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
5 x 1:00 Seconds w. metronome set @ 90BPM synced to pull right 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
Strength
Every minute on the minute for 8:00 / using 60% of your Press TM for all movements
1 Press
2 Front Squat
3 Thruster
rest 5:00
21 - 15 - 9
Burpee
KB Swing