Run

Intervals

Warm up: 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + from drill

6 x 1k or 6 x 4:00 w. 1:00 rest

4 x 400m or 4 x 2:00 w. 1:00 rest 

Warm Down

2 miles E pace 

2 Rounds 

50 Heel Pull 

10 Leg Swing 

10 Lateral Leg Swing 

10 Good Morning 

10 Inch Worm Push up 

10 Knee Circles 

10 Fire Hydrant 

10 Donkey Kick 

10 Bird Dog 

10 Cat/Cow

10 Push up to Lateral Plank

20 Sit up 

20 Contralateral Deadbug