Run

Warmup:

10-20 Leg Swing Lunges (each leg)

Run Drill:

4 x 10-20m Stable Arm Drill, 80-90m run out.

• Increase speed each set.

Mobility Exercise:

10 Cat/Camel’s with 2 Deep Breaths in end range of each.

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

STRENGTH

Warmup:

10 Squat Circles (alternating direction)

10 Table Tops

Workout:

10-8-6-4-2

• Push-Ups

• Box Jumps

• Air Squats

Workout flow: Perform 10 of each, then 8 of each, and so on.

Goal: As fast as possible!

Mobility Exercise:

2:00-3:00 Knee Flexion Spacer in Thunderbolt Pose (each side)

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

Bonus Challenge

Bonus Mobility:

3 Minute Pigeon

• Focus is on breathing big and deep. Every exhale, try to achieve new range of motion or relax more in the range you are currently in.

Bonus Strength:

3 Sets

1:00 Handstand Practice Progression:

• Wall Walk + Hold

• Kick Up + Hold

• Kick Up + Toe Tap

• Freestanding

1:00 Single Leg Squat or Single Leg Box Squat

1:00 Seated Leg Raise Hold