Run

Warmup:

10 min run adding in 10 seconds of the stable arm drill 5 times throughout the 10 min easy jog!

Workout:

Your only objective is to go out and try something new! Go find a trail or go to a different neighboring city or anything!

A great day to do this would be your long run over the weekend (if that’s when you do your long run!)

Mobility Exercise:

2:00 foot rolling each foot.

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

STRENGTH

Warmup:

10-minute easy run.

Notes: Yep! A little bonus running this week for you to sneak in before you hit the strength!

Workout:

3 Rounds

1:00 Strict Dumbbell Shoulder Press, 0:30 Rest

1:00 Hollow Body Hold, 0:30 Rest

1:00 Weighted Reverse Lunges, 0:30 Rest

1:00 Plank Marching, 0:30 Rest

Mobility Exercise:

2:00 Quad Roll

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

Bonus Challenge

Bonus Mobility:

1:00 Cat/Cows

1:00 Lateral Curls

1:00 Scorpions

Bonus Strength:

Skill Work

3 Sets

20 Single Leg Hops

1:00 Deadbugs

8 Side Squats (each leg)