TWO 1 - 4 (21.9)

Thursday 1

30 Minute Lunch Run

Squats, LMLS. 8:45 pace. Stretch.

Friday 2

Gym Session
Bike 20 minutes 5.5 miles
Calf, hamstring, and hip flexor stretch, Hammer Kneeling hamstring L #30 R #20, Nautilus Abdominal #110, Nautilus leg extension #35, Paramount hip extension #115 #130, eccentric calf, Life Fitness pulldown #100 #120, push press #85 #95 #105, Atlantis squat #180 #250, dumbbell row #40, dumbbell bench #40, balance disk

Saturday 3

Strawberry Plains Long Run

LMLS and SLDL. 8:57 pace. Post run stretch, hot tub, and rolling. 

Sunday 4

Core Session

Squats, push ups, planks, superman, clams, bridge, and hollow hold