Run

Warmup:

Ascending Ladder of:

• Air Squats

• Leg Swings

Begin with 1 rep of each, then 2 reps, 3, 4, and 5.

Workout:

Fartlek With Form!

60 minute run

• 10 min easy

• 10 min Hard + 2 min Easy

• 8 min Hard + 2 min Easy

• 6 min Hard + 2 min Easy

• 4 min Hard + 2 min Easy

• 2 min Hard + 2 min Easy

• 10 min easy

***Begin each hard interval with 0:20 stable arm drill.

Mobility Exercise:

2-3 minutes

Foam roller calf + ankle circles

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

STRENGTH

Warmup:

10 Squat Circles (alternating direction)

10 Table Tops

Workout:

10-8-6-4-2

• Push-Ups

• Box Jumps

• Air Squats

Workout flow: Perform 10 of each, then 8 of each, and so on.

Notes: For those of you who are more experienced, you can perform this workout as 10, 9, 8…1.

Goal: As fast as possible!

Mobility Exercise:

2:00-3:00 Knee Flexion Spacer in Thunderbolt Pose (each side)

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

Bonus Challenge

Bonus Mobility:

20 reps:

• Toe Extension Curls

• Ankle Circles

Bonus Strength:

3 Sets

• 10 Seated DB Press (Z Press)

• 10 DB Step Ups (5 each leg)

• 1 Pike Leg Lift Cycle (10 taps, 10 circles, 0:10 lift and hold)

Rest as needed between each to ensure quality of movement . Attempt to increase load/challenge each set.