Running Technique - Part 1 Proper Leg Movement

Warm Up: 

AMRAP x 7 Minutes:  

• 10 Slam Ball Deadlift 

• 5 Inch Worms 

• 100m Jog/ Row

Performance: 3 sets: 

• 8/8 Single Leg DB Deadlifts 

• Superset with 8-10 Weighted push ups 
  *push ups can be weighted with vest, plate or chains 

For Time: 
21-15-9 

• DB Deadlifts 

• Up Downs 

right into..

15-12-9 

• DB Deficit Push Ups 

• Box Jumps 

Fitness: 3 sets: 

• 8/8 Single Leg Deadlifts 

• Superset w/ 8-10 push ups or db bench/floor press 

4 sets: 

• 200m 

• 16 Alternating DB Step Up* 

• 12 Ring Rows 

• 8 Alternating DB Snatch (30/20)
  *Single DB held in front 
  -rest 1 minute between sets

Finisher: 

2 sets Tabata Format 
:20 on/ :10 off 

• Sit ups 

• Bicycle Crunches 

• Shoulder Taps 

• Hollow Hold