Regeneration Run / Aerobic Threshold Pace
Ae T pace (180 - your age) / 3/3 inhale/exhale nasal breathing
Middle Distance : 8-10k
Marathon : 10-12k
Ultra : 12-15k
Cash Out : 4 x 20 Walking Lunge
Strength & Conditioning
10 rounds
5 Pull up
10 Push up
15 Air Squat
rest 5:00
Deadlift
2 EMOM for 7:00 @ 50% of your TM