We’re hitting the run today as a tempo. You can think of a tempo as being “comfortably hard.” We aren’t red lining the run. On a scale of 10, this is about a 6-8 in terms of effort.
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For our trunk work, try to use a sandbag on the squats. An atlas stone works as well if you have one. If you have neither then you can use a KB or DB for a goblet squat. On the resisted lunge rotation, I want you to lunge to a depth that allows you to keep your hamstring loaded. Maintain a vertical torso and move slow and controlled through the ROM. A sandbag is ideal for the plank pull through, but you can really use any sort of weight and achieve the intended stimulus.