Run

Warmup:

3 x 3 slow pushups. Starting/ending in downward dog. 5-10” down, 5-10” up!

Run Drill:

Arm swing Cadence drill. Use a metronome (worth the download) and instead of matching your feet to the “beep”, match your arm swing to the beep. Suggested App: MetroTimer. 

Mobility Exercise:

Down dog scorpion with leg.

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

STRENGTH

Warmup:

Plank with 10 arm circles each way.

Strength:

10’ EMOM: 3-5* Reverse Hand Pushups + 5-10* Narrow squats

*= Number based on your current fitness and ability.

Mobility Exercise:

Wrist stretch + squat hold for 3 minutes!

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

Bonus Challenge

Bonus Mobility:

Pigeon stretch. Accumulate 2 minutes on each side.

Bonus Strength:

3 Sets: 8 Pistols (or Single Leg Chair Squats), alternating legs (4 each leg). Rest 2-3 minutes between reps.