Run
Regeneration Run / Aerobic Threshold Pace
3/3 NB throughout
Mid-Distance : 10-12k
Marathon : 12-15k
Ultra : 15-20k
Strength
DB Bear Complex - 1 Rep = (1 Power Clean, 1 Racked Squat, 1 Push Press, 1 Racked Squat, 1 Push Press)
5 x 3 / Rest 2:00 between sets
Conditioning
21-15-9
Burpee Box Jump
KB Swing