Tuesday-

10-15 min Dynamic warm up (High knees, butt kicks, legs swings, etc… no static stretching)

2 sets Deadbugs and Bird Dogs (knees stay off ground on bird dogs)

Runner’s Glute Bridge- 2 x 10 each side

***When you’re running, thinking about keeping hollow core position and not letting back get hyperextended

+

A1. Seated DB Z-Press @ 20X2, 4 x 8-10 reps, rest 60 sec

A2. Assisted Strict Muscle Up, 4 x 1-3 reps, rest 90 sec  *put feet on ground in front of you for assistance **goal is to gradually raise the rings

+

3 sets

10 Russian KB Swings, 53#

Bike 25 Cals

Rest 2 min b/w sets

+

3 sets

15 Toes to Bar

25 Box Jump Overs, 24”

Rest 2 min b/w sets

+

E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling

Wednesday-

Shoulder CAR’s - https://www.youtube.com/watch?v=HiCnRk1_z5Q

Hanging CAR’s - https://www.youtube.com/watch?v=9xXkVMNQFrU

Scap Push Ups w/ 1 sec pause retracted and protracted

+

3 sets

10 Banded X-Walks

10 Runner’s Bridge

+

4 sets

15 sec Sled Push Sprint w/ 55# on top, rest 2 min b/w sets

+

28 min EMOM

1st- 10 Thrusters, 75#

2nd- 7 Burpee Box Jumps, 24” + Bike easy

3rd- 35 Double Unders + Bike easy

4th- 10 Deadlifts, 75# + Bike easy (note how these felt?) Tightness in lower back. Stretched extra between DLs and thrusters

Thursday

90/90 Hip Warm up

Gut Smash- 2 min/side - https://www.youtube.com/watch?v=C8sSUsJ-bTY

Deadbug @ 15X1, 1 x 15/side

Bird Dog @ 11X5, 1 x 15/side (both knees stay off ground throughout movement)

+

**decreasing times each 600m

Run 400m

Rest 1 min

Run 600m

Rest 2 min

Run 800m

Rest 3 min

Run 600m

Rest 2 min

Run 400m

**consistent pace across

+

10 min Bike cool down

Friday  (let me know if you did this and I’ll change it)

2 sets

Hanging CAR’s, 5 each direction

Scap Push Ups **focus on retraction, 10 reps

HS Hold Car’s, 5 each direction

10 Banded X Walks both directions

+

A. High Hang Squat Snatch, build to a tough single, 1/min for 10 min, slowly building **2 sec pause in catch every rep

B. DB Goblet Squat @ 10X1, 3 x 20 reps, rest 2 min **start w/ 55# and try to build **must be unbroken **did you go up in weight?

C. Glute Ham Raises @ 40X1, 3 x 4-6 reps, rest 2 min **use band assistance if needed

+

12 min @ 80%

25 Double Unders

1 Bar-Muscle Up

5 Chest to Bar Kipping Pull-Ups

5 Deep Ring Dips

12 Bar-Facing Burpees

Rest 5 min

12 min @ 80%

Bike 15 Cals

15 Overhead Squats, 75#

12 Box Jumps, 24”