WARM UP

20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill
30″ Running skips or assisted kneelift
20m Lateral squat ( landing left)
30″ Standing leg swing ( across)
30″  Left leg cadence drill
20m  Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30″ Skip x 20-30″
20 m Walking lunges combo arms circle  each s0ide 10+10

MOBILITY & SKILLS

Ankle-Knee-Hips-POSE RUNNING

CONDITIONING

A)  Intervals
Run 3x1200m
Rest 2 minutes between intervals

Rest 5′

B ) Time trial
Cover max distance
Row 10 min