Intervals and Core

30-minute run warmup.

Run at 70% max effort for 3 telephone poles, recover for 1. Repeat 10x.

5 minute run cooldown.

3 sets, 10 reps, 60secs rest btw sets:
Plank with arm lift, side plank with rotation, hip-thigh raise, reverse lunge with single-arm press (20lb weight)

Getting ready for the real deal in January: