- Warm Up: 20 Dumbbell Presses (very light) , 30 Slide Unders, 20 Jump Overs
- Workout: Jog/Run, Thrusters with Dumbbells, Jog/Run
- Instructions: Run 1 mile, Complete 100 thrusters with dumbbells, Run 1 mile
- Challenge: Max duration Static Leg Hold
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.