Phase One Week One
Day one everyone feels good, but don’t let your high motivation this week detract from the bigger picture. You get no extra credit for “training extra good”. You get results from properly adapting to stress. So ensure that your aerobic work is aerobic and that you effort in mobility and recovery is equal to the effort you put into the hard stuff.
Today is an easy run at MAF pace with some bodyweight finishers. It is also the first day that we want you to ensure you are least walking 10k steps, this shouldn’t include the run.
Warm:
3x10 Hip CARs
3x10 Knee CARs
4x30/30 Rebound/ 3rd world Squat
Work:
Run
35-50 min @ MAF HR
Finish
10-20-30