Run
Warmup:
20 Knee Drives To Wall
Run Drill:
3 Sets:
1:00 Running Jump Rope (in place)
1:00 Run
Focus: Transferring the foot strike mechanics in the jump rope into the run.
Mobility Exercise:
3 min Calf Smash
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
5 Hand Down Squats
5 Hands Down + Lift Squats
5 Hands Down + Lift + Stand Squats
Workout:
21-15-9
DB Push Press
Glute Bridge
200m Run after each
Workout Flow: 21 Push Press, 21 Glute Bridge, 200m run, 15 Push Press, 15 Glute Bridge, 200m Run, 9 Push Press, 9 Glute Bridge, 200m Run.
Goal: As fast as possible!
Mobility Exercise:
20 Scorpions (10 each direction)
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
2-3 min Cobra + Childs Pose Alternations
Bonus Strength:
3 Sets
• 5 Single Arm DB Overhead Squats
• 10 Pike Leg Lifts
• 5 Single Arm DB Overhead Squats
• 10 Pike Leg Lift Circles (5 each direction)