Notes
Wanatee -- checked out the "new trail" on the north side of the park off the road.... looks like it's just electrical access. Very very rough. Stuck to the grassy flatish areas and let the effort get a bit high the last two miles. Need to keep the effort lower tomorrow so I can crush it on Sunday.
+ 3x 30m backward run
2x 30m skipping
2x30m carioca
5x (each leg) ATG split squat -- think forward, not down it helps me reach full extension. down the calf and hamstring don't really meet
12 pushups
5 Nordic Curls
need to (side) plank more and find a pull up tree. Plus burpees (maybe 5x into a sprint)