Run

Warmup:

3 Rounds
• 5 Air Squats
• 5 Leg Swings
• 5 Single Leg Hops

Run Workout:

Hill Repeats

Find a hill that you can RUN consistently up for 1:00. The grade will depend on your strength!

5 Rounds
• 1:00 Hard Run Uphill
• EZ Jog Back To Start
2:00 Rest at Bottom

Mobility Exercise:

5 min walk
20 Loaded Toe Extensions

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

STRENGTH

Warmup:

10 Downward Dog to Shoulder Extension
1:00 Pigeon Hold + Shimmy Around

Workout:

3 Sets, increase weight/height if possible:
• 8 Single Leg DB Deadlifts
• 8 Single Leg Hip Flexion Lift Off To DB
• 8 DB Front Squats
• 8 DB Seated Shoulder Press

Rest 1:00ish between each exercise

Mobility Exercise:

10 Scorpions + Press To Cobra

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

Bonus Challenge

Bonus Mobility:

Active Mobility:
• 10 Weighted Cossack Squats (5 each direction)

Notes:
• Go as deep into the squat as you are comfortable.
• Turn the foot upwards once you feel limited by your inner thigh or ankle.
• Sitting back onto a table or chair is a good idea if you’ve never done these!

Bonus Strength:

10-15 min to work through:
• 5 Renegade Rows + 5 Sec Pause (each side)
• 5 Weighted Back Extensions

Performance Points
Renegade Row:
• Keep elbow hugged into side during pause (don’t flare out).
• Torso and hips remain square with the ground (don’t twist)
Back Extension:
• This takes a lot of thinking, so be patient and move slowly!
• There are 24 vertebrae back there (ignoring sacral), and your job is to round forward one at a time all the way to the bottom of your lumbar spine!