OCR 112023
Warm-Up: 5:00 of Shoulder and hip tissue work, then 3 Sets of 5/5 Alternating pigeon 10 PVC overhead squats Run: 400m repeats, rest 1:00 Short course 14 Medium course 12 Long Course 12 Ultra Course 10 based on your max race distance in next 60 days Mobility: Hips and Hamstrings