Today's goal is to run or bike for distance in a given time. However, you have some work to do before you run. So, to allow for maximum time for the run or bike, it would be in your benefit to get the prior work done quickly!For the pacing of the run, try to push an effort that is slightly uncomfortable, then for the last 2 minutes, make it uncomfortable 🔥
25 min. on the clock:
25 Side Plank Crunches, each side
25 Step-ups/Box Jumps
Run or bike for distance in the remaining time
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Side Plank Crunches: first, reduce reps to 15/15 per side, then instead of bringing your knee to your elbow, bring your knee only to your chest (less range of motion).
Step-ups/Jumps: reduce height.
Run: mix in some walking if necessary! Just stay moving.
Have a question? Chat with your coach.
✅ Something to step on. Try to use something 12 inches or higher.
⏱ Clock set to 25 min timer. Record your distance.
100m or 30 sec. Jog
20 sec. Side Plank Hold, each side
30 sec. Dynamic Stretching*
Rd 1 Leg Swings
Rd 2 Low Lunge Stretch (image attached)
Rd 3 Ankle Circles