Run

Warmup:

0:30 Hip Flexion Holds per leg

Run Drill:

30 min max distance run

• Stop every 5 minutes and perform 10 air squats

Mobility Exercise:

3:00 Couch Stretch

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

STRENGTH

Warmup:

• 10 Leg Swing to Lunge Hover (5 each leg)

• 10 Hand Anchored Shoulder Extensions

Strength:

8 min (I believe I say 6 in video) to accumulate as many rounds as possible of:

• 5-10 Deficit DB Push-ups (stick with a number that is challenging, but doable in two or fewer efforts)

• 10 Air Squats

• 10 Sit-Ups

*Set clock for 8 minutes. Perform all the push-ups, then air squats, then sit-ups. Keep repeating as many times as possible in 8 minutes. No rest between rounds. Score is completed rounds and reps.

Mobility Exercise:

LAX Pecs with arms raises.

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

Bonus Challenge

Bonus Mobility:

20 Squat Bows

Bonus Strength:

15 (not 10) min Practice:

• 2 Push-up Hover (0:10)

• 3 Single Arm Overhead Squats (each arm)

• 4 Shrimp Squats (each leg)