Warmup
Core Circuit:
4×10 each movement:
V Ups, sprinter sit ups, windshield wipers, leg raises
Workout
30 min fartlek run
*Vary your intensity over the 10 min.For example: 30s moderate 30s easy for the 30 minutes.
Accessory
2 Min seated hamstring stretch
2 Min Calf stretch on each leg
and then