Run
Aerobic Threshold Pace for Both
AM 12-15k
PM 10-12k
Warm Down
2 rounds for movement quality
10 Leg Swing
10 Lateral Leg Swing
10 Good Morning
10 Prone Plank Leg Lift
10 Supine Plank Leg Lift
10 Straight Leg Fire Hydrant
10 Bird Dog
10 Donkey Kick