1. warm-up circuit
2. aerobic recovery
m+w 800= 3-5 miles + 2 x 200m fast, r= 600j
m+wmd= 5-8 miles + 3 x 250m 'light & fluid'
mld= 9 miles + 3 x 250m 'light & fluid'
3. mobility - hip crossover, scorpion, leg swings
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