Warmup
4×10 each movement:
V-Ups
Sprinter sit ups
Windshield wipers
Leg raise with hip thrust
*Rest as needed between sets
Workout
30 min Fartlek Run
*Vary speed as desired on this run. For example 30s medium 30s easy 30s hard.
Accessory
Foam roll calf and achilles for 2 min on each leg
and then