1 mile warm up
4x800@7.6 mph (8:00)
2x800@7.7mph (7:47)
2x400@7.7mph (7:47)
1x400@7.8 (7:41)
Cool down till I hit 7.5 miles
TT: 1:04:00 AP: 8:32
Donkey kicks
LLL
Bridges
Monster walks
Adductor holds
Calf raises
SL DL
Plank
Clams
Glute triangles
Row
Shoulder press
Bicep curl
Tricep dips
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