1/29
5 min bike nasal breathing only
+
2-3x through
5 walking knee hugs
5 open the gates
5 close the gates
5 walking hamstring scoops
5 front to back leg swings
5 side to side leg swings
+
2-3x through
25 foot high knees
25 foot butt kicks
25 foot side shuffle/side
25 foot carioca/side
Butt kicks was the only thing that was a little sensitive on the ankle so we’re not 100% healed but we’re pretty damn close
+
10 minute run easy
* at minute 2,4,6,8 burst for 20 sec, progressing in speed with each set
On assault runner
+
10 x 100m run at 1 mile effort, :20 walk
rest 3:00 x 2 sets
*2k
So on air runner there is no distance interval and I didn’t want to have to do math of where i stopped my walk and 100m after that so I set the timer intervals up at 30sec so the goal on the runner was to get that done in that time.
+
10 minute easy walk with weight vest
done