Run
AM 12-15k @ AeT Pace
PM. 8-10k finish w. 10 x 100m w. 100 walking recovery
Warm up : 100 heel pull, lunge matrix, hip circle drills + form drills
Warm down
10 Good Morning
10 Leg Swing
10 Lateral Leg Swing
10 Cat/Cow
10 Single Leg Glute Bridge
10 Bird Dog
10 Lateral Plank Knee to Elbow
20 Contralateral Deadbug
20 Sit up