Run
Rosario 800’s
Warm up: 100 heel pull, lunge matrix, hip circle drills, 2 miles E pace w. 3/3 count nasal breathing + form drills
5 miles of alternating 800’s
odd 800’s @ M pace
even 800’s @ M pace + :25
then right into 1 mile @ :10 faster than M pace
Warm Down
2 miles E pace w. 3/3 count nasal breathing
then :30 @ each station
Prone Plank
Lateral Plank
Supine Plank
Lateral Plank
Boat Pose
Hollow Hold
Glute Bridge
Squat Hold
Max Air Squat
Max Push up
Max Sit up