Running
7 min warm up jog. Skip, change speeds, open up hips good
Run 30seconds at 90% effort
Run 30s at 50% effort
Repeat 6 times and then transition right into
Run 60s at 90 %
Run 60s at 50%
repeat 4 times and then transition right into
Run 90s at 90%
Run 90s at 50%
repeat 2 times
Cool Down and stretch 7 - 10 mins
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