Warm Up x 2

Run 1 lap, high knees up and back, butt kicks up and back, 10 steps duck walk, 10 push-ups, 10 jump pull-ups

Mobility

Hip flexor stretch w/ band x 1:00 ea. side
Standing hamstring stretch w/band x 1:00 ea. side

Workout

Run 1 mile for time
-Rest 3:00
Run 1 long lap for time
-Rest 2:00
Run 1 short lap for time

Do 30 seconds each side of as many yoga poses as you can think of, start with down dog and pigeon

Intermediate On-Ramp

Run 1 mile for time
-Rest 3:00
Run 1 long lap for time
-Rest 2:00
Run 1 short lap for time

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