How does an echo start?
With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the "changing of the echos", and it starts with a single tiny noise. Will we start one today?
30 Seconds Samson Stretch
10 Glute Bridges
30 Seconds Cossack Squats
200m Jog (1st slow, 2nd moderate, 3rd at planned mile pace)
Rear foot elevated split squat – "balance"
Use a bench, chair or your couch to elevate your back leg.
Get into position, find your balance, and then squat until your back knee touches floor. Slow and controlled with our movement today.
3-4 slow reps per leg (no weight added)
3-4 faster reps per leg (no weight added)
Run – "lean at the ankles"
10s hop in place on toes
10s hop in place on toes w/ that slight lean at ankles (this should cause you to hop forward some)
Burpees – "be efficient"
3 frog hops (dial in footwork here)
5 burpees (focus on breathing , footwork, and "flop")
Heavier weights, let’s quicken the tempo to 20X1.
Lighter weights, let’s aim to keep that @3030 tempo
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run
• If you believe your mile time to be in the 9:00’s or longer, let’s modify to 800m today and run hard
• 8:00 Time Cap on Part #2 (burpees)
• Opportunity to practice pacing larger intervals
• Aim to keep the second 1 mile run within 10-15s of the first
• Your score will be 3 separate completion times (system will add together sum total)
Death by Burpees
Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees
Continue to add (1) rep for as far as possible.
Each round starts at the top of the minute
The very first round will start with 5 burpees
Add 1 rep for each minute after that for as long as you can
Your score is "round + reps", which is your last completed round + partial
** Ex. If you finish all 15 burpees within the minute and then get 13 burpees into the round of 16, your score is 15+13