Run

Warmup:

20 MTN Climbers (10 slow transition, 10 fast transition)

200m Jog

20 Leg Swings

200m Jog

Run Drill:

Breathing Work:

It’s not “cool” to be silent when you’re exercising. For one reason or another, there is a certain shame associated with breathing hard during your runs.

So take today to run on your own or with people who you don’t feel social pressure from.

Breathing Set

3 Rounds

5 min Easy

5 min Moderate

5 min Hard

Notes:

• Today is not about hitting certain paces, it’s about relative exertion. Use this as your guide.

• The focus is on monitoring your breathing through the entire workout. You will need to adjust your breathing rate and volume according to your exertion.

• Try and breath as fully as you can. Pull lots of air in, push lots of air out. No more shallow BS breathing. Your body needs O2, don’t deprive it because it’s not cool to breath!

Mobility Exercise:

Elevated Low Back Massage

• As much time as you want!

• A favorite for end of the day relaxation.

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

STRENGTH

Warmup:

15 Air Squats

4×0:30 Pigeon Hold

15 Air Squats

Strength:

2-3 Sets

1:00 Single Leg Box Squats (alternating), 1:00 Rest

1:00 Accumulate as much time as possible in Hollow Body Hold, 1:00 Rest

1:00 Push-Ups, 1:00 Rest 1:00

Star Plank (Left one set, Right second set), 1:00 Rest

Mobility Exercise:

Foam Roll Lat Peeler

• 2-3 minutes per side.

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

Bonus Challenge

Bonus Mobility:

20 Scorpions (10 each direction)

Bonus Strength:

3 Sets

3 Strict Single Arm DB Press + 5 Single Arm DB Push Press

Rest as needed

8 Slow Side Squats (4 each direction)

Rest as needed

4 x 3-6-9-12 Hops (each leg)

Rest as needed