Strength
Deadlift 3 x 5 @ 65 - 70% of TM
Step Down 3 x 10 e/l
Reverse Hyper 3 x 12
Gymnastics
Pull up 5 x 10
Russian Twist 5 x 20
Supine Plank Leg Lift 3 x 10 e/l
Lateral Plank KTE 3 x 10 e/l
Conditioning
7:00 AMRAP
50m Farmer Carry
10 Burpee
50m Sandbag Carry
10 Squat Jump
Run
Intervals
5 x 2k @ M Pace w. 2:00 recovery
3 x 1k @ T pace w. 1:00 recovery
Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills
Warm Down/2 rounds
10 Leg Swing
10 Lateral Leg Swing
10 Good Morning
10 Cat/Cow
10 Knee Circles
10 Bird Dog
10 Single Leg Glute Bridge
Run
Aerobic Threshold / Double
AM. 15-20k
PM. 8-10k
Warm Down
20 Walking Lunge
`10 Lateral Lunge
20 Sit up
10 Push up to Lateral Plank
20 Glute Bridge
10 Inch Worm Push up
20 Contralateral Deadbug
Strength
Super Set
Box Jump 3 x 10 (24" step down)
Back Squat 3 x 5
Bound 20m
Gymnastics
Scap Pull up 5 x 10
Ring Row 5 x 10
Lateral Plank KTE 5 x 10 e/l
Hollow Rock 5 x 30
Conditioning
10 x 100m w. 100m walking recovery
Run
Aerobic Threshold Pace
15-20K
3500' - 4000' VAM
Warm down - 2 rounds
10 Leg Swing
10 Lateral Leg Swing
10 Good Morning
10 Knee Circles
10 Bird Dog
10 Single Leg Glute Bridge
Rest Day
Run
Trail /Long
3-4h:00 w. 3-4k Vertical
Strength
Split Squat 3 x 10 e/l
Russian KB Swing 3 x 15
Tricep Extension 3 x 10
DB Row 3 x 10
Gymnastics
Scap Pull 3 x 10
Snap Push 3 x 15
Lateral MB Toss 3 x 10
Russian Twist 3 x 20
Conditioning
10 x 100m OTM
Run
Warm up 100 heel pull, lunge matrix, hip circle drills, form drills + 2 miles easy pace
3 x 2 mi @ M pace w. 4:00 recovery
6 x 400m w. 2:00 recovery
Warm Down: 2 miles easy pace + 100 heel pull
2 rounds for movement quality
20 walking lunge
15 Air Squat
10 Lateral Lunge
15 Lateral Leg Raise
20 Quadrilateral Deadbug