Running Warm-Up

1 Mile run - 5 minutes 20 walking lunges with overhead reach 20 side to side rocking lunge 20 leg swings (fwd/back/lateral) 20 steps toe walking 20 steps heel walking 50ft skips forward and backward

1000m Run (outdoor or treadmill at 2% incline) 50 Burpee Broad Jumps (3 feet) 100 Stationary Lunges (Fully Extended) 1000m Row 30 Push Up (Hand Release) 100 Wallballs (6kg male / 4 kg female)

Reps: 30-25-20-15-10 Push Ups Sandbag or DB Deadlift Sandbag or DB Hang Clean Sandbag or DB Shoulder to Overhead (S2OH)

Running Warm-Up

1 Mile run - 5 minutes 20 walking lunges with overhead reach 20 side to side rocking lunge 20 leg swings (fwd/back/lateral) 20 steps toe walking 20 steps heel walking 50ft skips forward and backward

Run

1 x 40:00

Good Morning

2 x 15

Monster Walks

2 x 15

Banded Lateral Walk

2 x 15

Inchworm Push-Up

2 x 5

Glute Bridge

2 x 10

Deadlift

12, 10, 8, 6 @ 60, 65, 70, 70 %

6 Rounds: 4:00 on/2:00 off 400m Run DB Front Squat (20-35lb DB's) Burpees --> Max reps in remaining time. - Rest-

Nice and easy 20 minute Fartlek Run. Do a 3-5 minute jog for warm up prior to this! I usually pick an outdoor loop I like to freely run and change pace so I still circle back home. If on the TM, its easier to change pace. Fartlek Intervals: 1:00 min Easy pace into 1:00 minute hard pace 2:00 min Easy pace into 2:00 minute hard pace 3:00 min Easy pace into 3:00 minute hard pace 2:00 min Easy pace into 2:00 minute hard pace 1:00 min Easy pace into 1:00 minute hard pace (Should hit 18 minutes total work) - 2 minute cool down jog Record distance and rate your perceived exertion in the comments. On scale of 1-10 how hard was this run?

1600 M Run

1 x 1

Run-Specific Warm-Up

Heroic Warm-up

Burpee

1 x 50

Front Rack Reverse Lunge

4 x 20

DB Thruster

4 x 15

High Plank Drag

4 x 10

400 m Sprint

Burpee

1 x 50