Run
Intervals
Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, 10 Single Leg Glute Bridge, :30 lateral plank, 10 Push up, 10 Sit up
2 miles w. 3/3 Nasal Breathing
16 x 100m OTM
8 x 200m w. 1:00 resting recovery
4 x 400 w. 1:1 resting recovery
2 x 800m w. 1:1 resting recovery
1 x 1600
2 miles w. 3/3 Nasal Breathing
Warm Down: 20 Stationary March, 10 Goblet Squat March, 10 Farmer Carry Step up, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Lateral Plank