Today we do some weightlifting and short, but fast, running. We’ll start out with Front Squats, Push Presses, and 200m runs for a 21-15-9, and then we’ll combine the squats and presses into one movement and do 15-12-9 Thrusters and 200m runs. All for time. The goal here is to wisely break up the sets of 21 and 15 so that you can run hard and then try to go unbroken through the 15-12-9. This one is going to feel sprinty!

Start with a 200m jog. If you haven’t marked that distance off yet, it is roughly 30 seconds out and 30 seconds back. Then, do 10 front scales on each leg and 10 back scales on each leg. We’ll move into some alternating lizard lunge, some plank holds, and 10 push-up down dogs. Finally, do 2 rounds of 10 air squats, and 5 pushups and then a single 200m run.

Grab a single DB or an empty barbell and go for 10 deadlifts, 5 front squats and 5 strict presses. Drop back into lizard for 10 alt. mountain climbers. Back to the barbell/DBs for another set of 10 DL, 5 FS, 5 PP. Add some weight and go for a few reps of FS, PP, and Thruster. Keep doing this until you have the weight you want to use for the workout. Go for one last 200m run, fast!

Remember, this isn’t your typical 21-15-9. You have another 15-12-9 right after you finish, so it is very important to break up the sets early to prevent yourself from crashing and burning on the thrusters! Think 11+10 for the 21 reps and 8+7 for the 15. Then, try to go unbroken through the thrusters on the 15-12-9 and PUSH each and every run! You can do all of this with DBs. The weight of the DBs should be similar to what you would use in kilos on a barbell. For non-runners, a 250m row or .3 mile bike will be a good substitution. Remember to hit full depth on each and every squat and lock those BBs/DBs up overhead. Good luck and run fast!

We will wrap up the session with some modified pigeon pose and some shoulder openers on a box/bench/chair. Lastly, We’ll go for a light jog and do some cool down squatting with some deep holds.