Run
Intervals
Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills
6 x 800m w. 1:00 recovery
4 x 200m w. 200m running recovery
Warm Down
2 miles easy pace + 100 heel pull
2 rounds
20 Air Squat
20 Walking Lunge
20 Sit up
20 Quadrilateral Deadbug
20 Push up