2 mile warmup. 4 mile tempo run at 6:53 min/mile, 1 mile cooldown.
ankle exercises, lifting: butt lifts, scapula pushups, t raises, shoulder raises, plank series, ball work, tricep pushups, pushups against ball, spiderman pushups, wall squat, suitcase crunch, leg circles, banch dips, take your marks, shoulder raises, 1 leg squats, hamstring bent over row, lunges 3x8, step ups, side step ups, roll out |