August 8

Run

Speed Turnover

Warm up: 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, the 2 miles w. 3/3 nasal breathing + form drills

8 x 150m w. 2:00 resting recovery

4 x 300m w. 2:00 resting recovery

Warm Down

2 miles + 100 heel pull then;

10 Push up to Lateral Plank, 1:00 Lateral Plank Pose, 20 Sit up, 1:00 Boat Pose, 10 Cat/Cow, 1:00 Supine Plank, 10 Single Leg Glute Bridge, 1:00 Glute Bridge Hold , 20 Hindu Squat , 1:00 Squat Hold, 10 Hindu Push up, 1:00 Plank Pose, 10 Single Leg RDL, 1:00 Figure 4 Pose