Run

Warmup:

• 3 x 0:30 standing arm swing “sprint” to get the arm swing going.

Run Drill:

4 x 0:45 second uphill/downhill intervals. Rest 1:00 between rounds.

• Run ~0:30 up and immediately turn around to run fast back to start! 1:00 rest begins when back at bottom of the hill.

Mobility Exercise:

• 10 minutes legs up wall. Deep breathing. Chill 🙂

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

STRENGTH

Warmup:

• 10 Leg Swing to Lunge Hover (5 each leg)

• 10 Hand Anchored Shoulder Extensions

Strength:

6 min AMRAP (as many rounds as possible):

• 5-10 Deficit DB Push-ups (stick with a number that is challenging, but doable in two or fewer efforts)

• 10 Air Squats

• 10 Sit-Ups

*Set clock for 6 minutes. Perform all the push-ups, then air squats, then sit-ups. Keep repeating as many times as possible in 6 minutes. No rest between rounds. Score is completed rounds and reps.

Mobility Exercise:

LAX Pecs with arms raises.

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

Bonus Challenge

Bonus Mobility:

20 Squats with trunk rotation

Bonus Strength:

3 Sets

• 6 DB Front Squats with 3 sec pause

Rest 0:30

•10 Seated Leg Raises

Rest 1:00