Recommended Warm Up (15 Minutes):

**Get Ready to Run**

400m Jog

6x100m Strides

Ankle Rolls

Leg Swings

Calf Stretch



1 Mile Time Trial


*We are retesting our MOVEMENT OF THE MONTH from August!  Run hard!  You should feel much better about your running after all of the work we put in this month.


Max Reps Dumbbell Bench Press x 3 Sets


Max Reps Weighted Strict Pull Ups x 3 Sets


*With your remaining time, work on this bench/ pull up work.  Each set should be for max reps.  On the bench press, pick something you can get 10+ reps on the first set.  On the pull ups, you can do these weighted, body weight, or with a band.  Superset these two movements.


Skill Work