Warm-Up
200m Light Jog
10 Spiderman Lunge to Samson Stretch to Runners Lunge
10 Toy Soldier Toe Swings (10/10)
10 Push-Up into Alt Plank Toe Touch (5/5)
50′ Heel Walks
50′ Toes Walks
1 Minute Couch Stretch (each leg)
:30 sec Standing Calf Stretch (each side)

“K-Day”
Athlete’s Choice: For time
5k Run
or
7k Row
or
10k Bike


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