We're soaking up the sun on our runs today and while we're at it, might as well get in some core action. Goal is to run the 400m in an uncomfortable pace. 400m is a tricky distance; go to fast too soon and you'll burnout too quickly, but reserve it too much and you'll won't get the stimulus we're looking for. Try not to be too conservative in the beginning and maybe you'll surprise yourself!
40 Russian Twists per side
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20-seconds each of:
Staggered-stance Hip Hinge, per side
Bear Crawl forward
Bear Crawl backward