Today we have an opportunity to choose the workout that best fits you. If you have a chance to swim choose this option. We don’t get many opportunities to work on our swimming skills. For those who will be in the gym, we will be running, sprint-style. I chose to “run” more like jog/walk to test my knee and I’m glad I did. I could have rowed, and used the ski erg or bike, but the more challenging movement for me is to run. My knee complained a bit at the beginning rounds but went away on the back half.


Dynamic running drills


Pose Running Drills:


10 rounds, each for time of:
Swim 50 yards
Rest 1 minute


10 rounds, each for time of:
200-m sprint
Rest 1 minute


30 seconds each of:

hip circles in lunge/side

lunge and twist/side

pigeon pose/side

downward dog with alternating calf marches