Run
Warmup:
3 Rounds
10 Step Walking Lunge (performed standing lunges in video since my backyard is muy pequeño)
Hop Back To Start Position
• First Round: Two-Foot
• Second Round: Left Foot
• Third Round: Right Foot
Run Workout:
1-3 Miles EZ
3 Rounds:
2:00 Hard
2:00 EZ
1-3 Miles EZ
The mileage for the opener and closer should be based on your current volumes of running. If you…
• Run <10/week: 1 Mile
• Run 10-20/week: 2 Miles
• Run 20+/week: 3 Miles
Mobility Exercise:
20 Dorsiflexion Circles (10 each direction)
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
10 Push-Ups To Downward Dog
10 Scorpions
10 Cat/Cows
Workout:
5 Sets
• 5-10 Push-Ups
• 10 Step Front Rack Walking Lunge
• 0:30 OH DB Walk
• 400m Run (or 2:00) (not in the video)
Rest 1:00 between sets.
Mobility Exercise:
Glute Massage
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
2:00-3:00 Pigeon Hold + Breathing! (not in video…sorry!). Doesn’t mean it’s not important!
Bonus Strength:
3-4 Sets, not for time:
1:00 Weighted Single Leg Balance (each)
10 Half Kneeling Presses (each arm)
10 Breath Hollow Body Hold