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