Pedestal Routine: 240 crunch low reach & 160 crunch low reach with twist & 2 x 20 prone elbow stand single leg raise
Core: 15-minutes
60 pushups
60 situps
30 side-ups each side
60 Russian Twist
60 heel touches
30 hypers
30 prone cobra
30 crunches
1' 6"
1' Flutters
30 Toe touches
30 legs in and out
20 leg raises
Easy 8 miles
tempo warmup exercises w/ 7 x 60 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)
Dynamic warmup
hickey routine with leg curls and hip activation with ankle weights 3 x 15
Stretching
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