Run

Warmup:

20 Single Leg Square Hops

(Up, Side, Back, Side x5)

Notes:

Be sure to stick each landing! Avoid falling and stylish turning it into your next move 🙂

See how big you can make your square!

Workout:

3 Rounds

1:00 Easy

1:00 Moderate

1:00 Hard

Perform stable arm drill at the 20 second mark of each effort for 10 seconds.

Goal: Build awareness of spinal rotation at varying speeds.

Notes:

The stable are drill is one of the more important drills we have you do. This drill will show you the amount of core strength needed to stabilize your midline at a given speed/intensity.

Hint: more speed = more core demand!

Focus:

A little lateral movement is alright, but nothing dramatic! You should focus on keeping the amount of tension demanded from the drill and carry it into the remaining 0:30 of the effort.

Mobility Exercise:

30 Knee Drives to Target (each leg)

Focus: Do not allow arch to collapse. This will almost always be paired with knee coming inside of foot or even over the big toe. Drive knee forward and laterally!

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

STRENGTH

Warmup:

2 Rounds

10 Scorpions

5 Burpees

10 Air Squats

Workout:

For time:

100 Grasshoppers

50 DB Strict Press

• Every time you break, perform 100m run

Notes: 

See how few sets you can complete this workout in!

Equipment Needed:

Dumbbells (something you can complete 20 consecutive strict press with).

Mobility Exercise:

15 Shoulder Focus Downward Dog To Cobra

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

Bonus Challenge

Bonus Mobility:

10 Weighted Cossack Squat (5 Each Side)

Bonus Strength:

3 Sets

10 Renegade Rows

Rest 0:30

6 Pistols (alternating)

Rest 0:30

3 Plank Circuits

Rest 2:00

Notes: If you cannot perform Pistols, use Shrimp Squats or Single Leg Box Squats