Rise and Run

For Time: 20 Squats 200 m Run 30 Squats 400 m Run 40 Squats 800 m Run 50 Squats 800 m Run 40 Squats 400 m Run 30 Squats 200 m Run 20 Squats Post Time to Comments

Oh it's been a long week and everyone has worked thier butts off! We aren't here because it's easy...

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Back 2 Back II

Warm-up: 1:00 Stability Ball Plank 20 Stability Ball Y-T-Cobras 10 Stability Ball Alt Arm & Leg Raises (R+L=1) Down Dog to Runner's Lunge & Twist Resistance Band Chest/Shoulder Stretches Then complete

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp

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