Today’s accessory work can add to your tempo work if you maximize the technique on your ambit sit-ups. One version of the movement has your feet, soles together, legs splayed, and touching behind your head before sitting up. Another technique is keeping your legs and feet planted as if you were doing unassisted sit ups - this will crush you if you haven’t done this before, so try it after running if you want the challenge.
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Strength:
KB Sumo DL 4x8
Tempo Step Up 4x12
Glute Bridge 4x12
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Accessory:
Abmat SU 5x20
BB Reverse Curl 5x8
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Conditioning:
3-Mile Tempo Run