A) Warm-up
Run 400 Meters then,
8:00 of Pose Running Drills.
B) Mobility, 5:00
Banded Ankle Mobility + Lax ball on ankles/calves x 30-40s each spot
C) Conditioning
“Run Forrest”
For time:
Run 1 Mile
100 Burpees
Run 1 Mile
L2: (800m Runs) (75 Burpees)
L1: (50 Burpees)
Alternate Scaling Options:
1500 meter Row for each mile run or 7:00 Bike or Ski Erg
25:00 Cap
D) Finisher, 10:00
1) Back Rack Reverse Lunges: 3 x 10 ea. leg. Rest 90s.
2) Banded Alphabet: 2 sets each side. Rest 60s.
E) Extra Credit
Foam Roll x 10 slow passes each
– IT Bands
– Calves