Warm Up
Jog 800m or 5 min.
Strength
Core Work
3 Rounds
20 Push up to plank on elbows
1 min. left side plank
1 min. right side plank
20 Hollow rocks
1 min. left elbow plank
1 min. right elbow plank
15 V-ups
Rest 2 min. between rounds
WOD
Run for 15 min.
Rest 3 min.
Run back to where you started, trying to get back before 15 min. is up!
Post
Calf and ankle stretches
2 min. pigeon