Run

Warmup:

Grounded Ankle Circles

• 10 each direction

Run Drill:

Cadence Hill Running

6 Sets

1:00 uphill

Rest 0:30

Run downhill

*You must run with a metronome (or you can count in your head). Find a hill that allows for fluid running (nothing more than 5% grade). Set metronome to 90bpm and hold this cadence for both the uphill and downhill sections. As a reminder, the metronome is corresponding to only one legs movement!

Suggested app: Metrotimer

Purchase Metronome: Seiko Metronome

Mobility Exercise:

Deep Lunge + Hamstring Drive

• 10 each leg

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

STRENGTH

Warmup:

20 Mountain Climbers

• Increase speed after first 10.

Strength:

2 x 4 min AMRAP (As Many Reps As Possible). 

• 1st: Burpees

• 2nd: Air Squats

Rest 2 min between AMRAPs

*So spend 4 minutes accumulating as many burpees as you can, rest 2 minutes, then spend 4 minutes accumulating as many air squats as you can.

Mobility Exercise:

Pigeon Stretch

• 3 min per side.

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

Bonus Challenge

Bonus Mobility:

Couch Stretch!

• 3 minutes per side.

Bonus Strength:

4 Sets

• 1:00 Pistols (or SL Box Squats) (Alternating), rest 0:30

• 1:00 Grasshopper, rest 0:30

*Spend 1:00 accumulating Pistols, rest 0:30, spend 1:00 accumulating Grasshoppers, rest 0:30. Repeat 3 more sets.