Run
Aerobic Threshold Pace
Warm up: Foundation Training + Lunge Matrix
8-10k w. nasal breathing
6 x 200m Comfortably Fast (CF) w. 200m walking recovery
Warm Down
10 Inch Worm Push up
10 Good Morning
10 Lateral Lunge
10 Reverse Lunge
10 Cat/Cow
10 Knee Circle
10 Bird Dog
10 Donkey Kick
20 Sit up
20 Glute Bridge
20 Contralateral Deadbug
1:00 Plank Pose alll 4 Points