Run

Warmup:

3 Rounds:

“In-N-Outs” (no, not the burger unfortunately)

An In-N-Out consists of a 20m moderate paced jog, a 20m hard paced jog, and a 20m moderate paced jog.

So it is a 60m run with alternations in speed.

• Goal: Learn how to quickly switch gears and stay under control.

Run Drill:

Hill Sprints:

To include at the end of an easy run (20-40 minutes)

5 Rounds: 0:10 Hill Sprint

Walk Back To Start

Walking Rest 2:00

• Find a steep hill that challenges your ability to keep cadence and posture. If the hill is too steep for your current capacity, you will notice a hard deterioration of cadence and/or posture.

• Goal: Run as hard as you can for 0:10. Stay as tall as you can (resist bent over at waist position) and maintain cadence as you hold on flat ground.

Mobility Exercise:

Complete:

• 1:00 Couch Stretch, immediately into,

• 1:00 Couch Stretch + Hamstring Emphasis

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

STRENGTH

Warmup:

10 Cat/Camel’s

2:00 Pigeon Hold (each leg)

Strength:

4 Rounds, For Time:

15 DB Front Squats

7 Burpees

• Complete 4 rounds as quickly as possible of 15 DB Front Squats and 7 Burpees. Your score is the time it takes you to complete. Be sure to include details about the amount of weight used for the DB Front Squats as well!

*NOTE: In video I said 3 rounds, but the correct amount of rounds is 4 🙂

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:

Mermaid Progression

• Pigeon

• Pigeon + Heel Pull

• Mermaid Pose

Bonus Strength:

3 Sets, For Quality:

10m Plank Walk

1:00 Seated Leg Raises