Run
Warmup:
Hip Warm-up
2 Rounds
2 Standing Hip CARs on each leg
1:00 Run
Workout:
Skill: How to ankle rock into runs 🙂
3 Rounds
0:30 Max Distance, Rest 0:15
1:00 Max Distance, Rest 0:30
2:00 Max Distance, Rest 1:00
4:00 Max Distance, Rest 2:00
*Begin each run with 4 ankle rocks to initiate run.
Mobility Exercise:
2 Rounds 10 Deep Lunge to Knee Drive (each)
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
10 Push-Up to Downward Dog
10 Air Squats with Double Bounce
Workout:
3 Rounds
10 Push-Up Renegade Rows
15 Air Squats
20 Push Press (pick weight that allows for you to complete 20 reps in 2 sets or fewer)
Rest 1:00
Mobility Exercise:
20 Cossack Squat Slides
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
• Accumulate 2:00 in Bottom Dip
• Accumulate 2:00 in Thunderbolt
• Accumulate 2:00 in Pigeon
Bonus Strength:
Skill Work
3 Sets
0:30 Elbow Side Plank (each)
0:15 Weighted Squat Hold
• Normal Stance
• Wide Stance
• Narrow Stance
8 Plank with 5 second Single Arm Raise