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Run 3 squat 120

Run 3 and squat 120

Walk 5 for warm up
Run one mile start with .25 mile at 8 min mile; .25 at 7:48 min mile; .25 mile at 7:13 mile; .25 at 6:58 mile.
Squat 40 with challenging weight
30 full sit ups fast
20 weight front lunges

Run one mile at 7:00 minute mile pace
Squat 40 with challenging weight
30 full sit ups fast
12 side lunges

Run .50 mile at 7:30 min mile pace
Squat 40 with challenging weight
30 full sit ups fast
50 hip thrusts
50 side leg up (each leg)

Run .5 mile at 7 minute mile pace

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