WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
Trigger Point Therapy-Mobility Around Trouble Areas–Pose Running

CONDITIONING
Option A
10K Trail Running
La corsa si svolgerà al 95% su percorsi naturali. Si consiglia di utilizzare scarpe adatte a terreni sconnessi, occhiali, cappellino o bandana. OBBLIGATORIA RISERVA IDRICA DI ALMENO 500ML DI ACQUA CON SALI MINERALI.

Option B
Row as far as possible in 45 minutes