Wednesday

Run for 25 minutes., drop every five minutes for 30 seconds of pushups followed by 30 seconds of squats.

Record total distance.

Tuesday

200 pushups
200 squats
200 dips

For time, post to Comments

Split up sets in any order to complete all reps.

Monday

Rest Day.

We have switched to a new format, 3 days on, 1 day rest, 2 days on, 1 day rest, rinse and repeat. That translates to:

Monday rest day
Tuesday workout
Wednesday workout
Thursday workout
Friday rest day
Saturday workout
Sunday workout

Sunday

30 Second Handstand Hold
30 Second L-Sit or L-Hang
30 Squats

5 rounds, for time

Use multiple attempts if necessary to get a total of 30 seconds during each round.

Post time to Comments.

Saturday

FGB 3 rounds of

Wallball Shots
DB Swings
Box Jumps
Push Press
Body Rows

With the clock running, do 1 minute of each exercise, switching to the next with no rest. 1 Minute rest after completing all five exercises. That is one round. Record total number of reps for all three rounds.

Post score to comments.

Wednesday

Run for 21 minutes and record distance. Post to Comments.

We'll do this again in 30 days and compare distances. You will see if doing all of these random functional exercises helps your running.

Tuesday

21-15-9 reps of

185lb Deadlift
135lb push press
box jumps - 24"

Post time to Comments

Scale down

135lb Deadlift
95lb push press
box jumps - 20"