Rest Day
Strength
Box Squat 3 x 5
Push Press 3 x 5
Good Morning 1 x 10
Gymnastics
AB Wheel 3 x 10
Back Extension 3 x 15
Glute Bridge 3 x 20
Conditioning
Bear Complex
3 rounds
2:00 recovery between rounds
Run
Marathon Pace Intervals
Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills
3 x 2 miles w. 2:00 recovery
Warm Down
2 miles easy pace + 100 heel pull
2 rounds
10 Lateral Leg Swing
10 Split Squat
:30 Bottom Squat Hold
10 Good Morning
10 Knee Circles
10 Bird Dog
10 Donkey Kick
Strength
Step Up 3 10 e/l
Single Leg RDL 3 x 10 e/l
Gymnastics
5 rounds
10 Pull up
10 Pistol
10 V-up
1:00 Hollow Rock
Conditioning
10:00 AMRAP
20 KB Swing
10 Burpee Box Jump
Run
Aerobic Threshold Pace
15-20k
8 x 100m w. 100m walking recovery
Warm Down
2 rounds
50 Heel to Hamstring
10 Inch Worm Push up
10 Lateral Lunge
10 Leg Swing
10 Lateral Leg Swing
20 Sit up
20 Contralateral Deadbug
Strength
Front Squat 3 x 5
Press 3 x 5
Deadlift 1 x 5
Gymnastics
Ring Row 3 x 15
Ring Push up 3 x 10
Slider Plank Knee to Elbow 3 x 10
Conditioning
5 rounds
10 Stone Shoulder
50m Stone Carry
10 Stone Squat
Run
Threshold Intervals
Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills
8 x 100m w. 100m walking recovery
6 x 200m on a 2:00 cycle
4 x 400m w. 1:1 recovery
2 x 600 w. 1:1 recovery
Warm Down
2 miles easy pace + 100 heel pull
2 rounds
10 Lateral Leg Swing
10 Split Squat
:30 Bottom Squat Hold
10 Good Morning
10 Knee Circles
10 Bird Dog
10 Donkey Kick
Rest Day
Run
Aerobic Threshold Pace
15-20k
8 x 100m w. 100m walking recovery
Warm Down
100 Heel Pull
20 Walking Lunge
10 Lateral Lunge
10 Inch Worm Push
10 Knee Circles
10 Fire Hydrant
10 Bird Dog
20 Glute Bridge
20 Contralateral Deadbug
Strength
Good Morning 2 x 10
Step Up 3 x 10 e/l
Thruster 5 x 5
Gymnastics
Glute Bridge 3 x 20
Lateral Lunge 3 x 10 e/l
KTE 3 x 15
Conditioning
10 KB Swing OTM for 10:00