15 minute Indian Run on Greenway
Static Stretching
Alternating between Backwards Running and Forwards Running each rep do 8 run each way of 50m running as hard as possible. Each rep should be performed on a 90 second interval

Sprint Helen (outside in parking lot)…Do 3 rounds of the following on a 5 minute interval…push the run as hard as possible
400m Run
21 KB Swings (24 kg for men, 16 kg for women)
12 Pullups