Wednesday July 23,2025

A. Run — 7km Total
4 km easy
2 km moderate
1 km tough

Start steady and find your rhythm. Use the middle kilometers to dial into your pace, then push yourself on the final K!

B. Conditioning Ladder
50-40-30-20-10
Double Unders
Air Squats

A classic burner. Keep those double unders smooth and unbroken if you can, and aim for consistent squat depth and speed. Modify to single unders if needed—just double the reps.

C. Cool Down
🧘‍♀️ Pigeon Stretch — 2 minutes per side

Coach’s Tip:
Today’s work hits aerobic capacity, muscular endurance, and mobility all in one. Don’t skip the cooldown—your hips will thank you tomorrow.