Run

Warmup:

0:30 Hip Flexion Holds per leg

Run Drill:

30 min max distance run

• Stop every 5 minutes and perform 10 air squats

Mobility Exercise:

3:00 Couch Stretch

Remember: Post your results, comments, and questions in our private Facebook Group…just for you!

STRENGTH

Warmup:

10 Deep Lunge with Spinal Rotation (5 each side)

Strength:

12 min EMOM

• 1st: 2 Man-Makers

• 2nd: 0:30 Hip Abduction Hold (Right)

• 3rd: 0:30 Hip Abduction Hold (Left)

*To perform this workout, you will do 2 Man-Makers in minute 1, 0:30 hold during minute 2, 0:30 hold (other side) during minute 3, then repeat that 4 times for a total of 12 minutes.

Mobility Exercise:

10 90/90 Bows (each leg)

Remember: Post your results, comments, and questions in our private Facebook Group…just for you!

Bonus Challenge

Bonus Mobility:

20 Squat Bows

Bonus Strength:

10 min Practice:

• 2 Push-up Hover (0:10)

• 3 Single Arm Overhead Squats (each arm)

• 4 Shrimp Squats (each leg)