TIME TRIAL
1 Mile Run
General Warm Up
3-5min Cardio of Choice, followed by…
3 ROUNDS
10 KB Deadlifts
10 Squats
20 Mt. Climbers
Specific Warm Up
Help me Hinshaw Warm Up, you’re my only hope.
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
TIME TRIAL
1 Mile Run
Workout Notes
This workout is super straightforward! Not only is this a great test of your cardio, but it’s a hell of a workout for how short it may be! The goal here is simply to haul ass in any cardio domain you like, for 6-10min. I mean, HAUL. Push to a very uncomfortable place, if you are feeling well enough to do so. Use our Cardio Resources Page to find equivalents in other cardio movements and for ideas on how to mix and match your own movements to make this work for your circumstances.
Optional Accessory Work
Ab Blaster #1
4 ROUNDS
:15 Bicycle Crunches
:15 Sit Ups
:15 Alt. Leg V-Ups
:15 Hollow Hold
:30 REST
Cool Down
1-2min Couch Stretch on Each Side
1-2min Pigeon Pose on Each Side
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