Warm Up
2 rounds
30 Secs each
Knee Hug alternating
Grab foot behind alternating
Grab shin pull up (glutes/hips)
Leg swings
Reverse lunge twist toward knee
Arm Circles/Butterflies
200m jog

Workout
Run 2 miles Fast Pace

Cool Down
Walk 400 meters

Core Work
5-8 sets
Plank hold
45secs on 15secs off