Running Road24:11 4.05 km (5:58 / km) +13m5:52 / km ahr:131 max:147 shoes: NB 880 Drak Blue
5 PM
Cross Trainer/ Stepper40:05 0.0 km ahr:113 max:143 shoes: inov8 F-lite 230 Red
Some time on the cross trainer.
Drills15:36 0.38 km (41:29 / km) ahr:121 max:142 shoes: inov8 F-lite 230 Red
3x 10 skate jumps 3x 10 wall falls 3x 3 sprint legs 3x 5 box jump 30 inch 3 box jump 40 inch 3x 5 step up and push off 3x 5 drop down box jump
Core/ Strength29:49 0.05 km (10:34:24 / km) ahr:97 max:138 shoes: inov8 F-lite 230 Red
Core Session 4x 1 min (30) plank 3x 10 glute bridge 3x 10 each leg glute bridge 3x 10 clams 3x 10 side leg lift 3x 10 each leg pissing dog 3x 20 deadbugs 5x 5 pull-ups 10 press-ups rest to the minute.