Run

Warmup:

3 min EZ Run
SL Lateral Hops x10

••• Stick the landing!

Run Workout:

15-30 minutes EZ

4 x 0:30 Uphill Run Intervals
Focus Points: -find a shallow “runnable” downhill. –quick/light feet –Relax the upper body

Goal:

Work hard on that 30 seconds!

Mobility Exercise:

10 Single Leg Downward Dog

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

STRENGTH

Warmup:

20 Mountain Climbers

• Increase speed after first 10 reps.

Explanation:

Workout:

2 x 4 min AMRAP

1st: 1, 1, 2, 2, 3, 3…
Burpee
Air Squats

2nd: 1, 1, 2, 2, 3, 3…
Reverse Lunge (each leg)
Push-Up

Rest 4 min between AMRAPs

Notes:

• Begin with one rep of each exercise and add one rep each time you return to it. Get as far as possible in 4 minutes!

• The video of the push-up and reverse lunge got deleted and it’s snowing in Colorado now (ridiculous). Sorry!

Mobility Exercise:

Pigeon
• 3 min per side

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

Bonus Challenge

Bonus Mobility:

Upper back massage 2-3 minutes

Bonus Strength:

Tempo Press/Pull
3 Sets
5 DB Press
• Tempo: 5 second push, 5 second pause, 5 second lower
5 DB Row
• Tempo: 5 second pull, 3 second pause, 5 second lower

Rest as much as you need between sets to keep yourself at the tempo. Adjust weight and body angle to make tempo achievable