
#MAKOWODSGREATAGAIN

Limited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.
running technique
FOLLOW THIS SKILL-BASED WARM-UP
TO IMPROVE YOUR RUNNING!
WARM-UP:
Core:2 Rounds:
10 Glute Bridges
10 Hollow Rocks Move:
Samson Lunges
Scoops
High Knees
Side Shuffle Skill:
Single-Leg Pulls In Place
Hop To
Hop Down
Figure- 4 lean and fall

INTRO RUNNING
INTRO RUNNING15-20 Minutes
Run :40s Nonstop
Walk :20s
*Repeatable Distance During the Run Interval
running capacity
RUNNING CAPACITY5 Min. Run (Tough Pace)
Walk 3 Min. (Get HR Back Down)
x 6 Rounds
*Goal is to Reach the Same Distance Each Time
cool down
Cool Down
400m Walk
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
MOVE
Common Running Mistakes & How To Avoid Them
All runners make mistakes at some point during their training, and most certainly at some point during racing too. In some cases, we repeat the same mistakes over and over again. Mark is here to help you reflect on, and learn from those mistakes – so we don’t repeat them again!