Run

Warmup:

100 Single Unders

Then

0:30 Hip Flexion Hold (each)

Run Drill:

Pace Practice:

6 Rounds

400m Run

1:00 rest between rounds

• Preferably done on a track (or measure out something close to 400m)

• Your job in this workout is to get equal times for each 400m effort. Don’t forget to account for fatigue when setting your goal time!

Mobility Exercise:

2:00 Peroneals/Tibialis Anterior Sandwhich (each leg)

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

STRENGTH

Warmup:

2 x Hip Control Routine (each leg, alternating)

Strength:

60 DB Thrusters (for time)

• Yep, simple.

• Time cap: 7:00. We put these time caps in as an effort to keep your intensity as high as possible. So if you know that 60 is going to be tough, just accumulate as many Thrusters as possible in 7:00!

Mobility Exercise:

2:00/side Suprapatellar Pouch Massage

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

Bonus Challenge

Bonus Mobility:

20 Press To Cobra

Bonus Strength:

3 Sets

1 Plank Cycles

1st Set: 5 seconds in each pose

2nd Set: 10 seconds in each pose

3rd Set: 15 seconds in each pose