Run

Warmup:

Grounded Ankle Circles

• 10 each direction

Run Drill:

Cadence Hill Running

6 Sets

1:00 uphill

Rest 0:30

Run downhill

*You must run with a metronome (or you can count in your head). Find a hill that allows for fluid running (nothing more than 5% grade). Set metronome to 90bpm and hold this cadence for both the uphill and downhill sections. As a reminder, the metronome is corresponding to only one legs movement!

Suggested app: Metrotimer

Purchase Metronome: Seiko Metronome

Mobility Exercise:

Deep Lunge + Hamstring Drive

• 10 each leg

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)

Workout:

12 min EMOM

• 1st: 2 Man-Makers

• 2nd: 8 DB Burpee Deadlifts

• 3rd: 0:30 Max Single Unders (or double unders if ya got em!)

How It Works: 

Minute 0-1: Perform 2 Man-Makers

Minute 1-2: Perform 8 DB Burpee Deadlifts

Minute 2-3: Perform 0:30 Max Single Unders

etc etc up to the 12 minute mark. You will do each exercise 4 times.

Rest any amount of time after completing task until the next minute comes around.

Equipment Needed:

Dumbbells

Jump Rope

Mobility Exercise:

6 Lunge to Pigeon (each leg)

2:00 Child’s Pose

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