Dates October 1-October 31
How it Works
Walk or run 1 mile each day-(indoors or outdoors)
While your welcome to do more only 1 mile will count per day toward your 31 mile goal
Log Your mile daily in the app to stay on track and keep your streak alive
5 Wide Grip Bench Press @7.5/10 RPE + 10 Ring or Bar Dip
4 Wide Grip Bench Press @8/10 RPE + 8 Ring or Bar Dip
3 Wide Grip Bench Press @9/10 RPE + 6 Ring or Bar Dip
Do a Set Every 2:30 mins
Challenge: Complete 1 Mile Every Day (Walk or Run) for 31 Days in October!
You can do more, but only 1 mile will count per day toward your 31 mile goal
1 Rep = 1 Mile
10 Mins Moving through
1:00 Bike or Row
10 Single Arm Press (L/R)
20 Step Back Lunges
50 ft Front Rack Carry
-Then Warm up to workout weights-
1 Set
2 Shoulder Press
5 ft Dumbbell Front rack walking lunge
3 Sets
10 Narrow Push Ups + 10 Push Ups + 10 Wide Push Ups
Do a Set every 2 mins
Time Cap 13 Mins
25 Ft Dumbbell Front Rack Walking Lunge (2×50/35)
25 Shoulder Press (95/65)
25 Ft Dumbbell Front Rack Walking Lunge (2×50/35)
20 Shoulder Press (95/65)
25 Ft Dumbbell Front Rack Walking Lunge (2×50/35)
15 Shoulder Press
25 Ft Dumbbell Front Rack Walking Lunge (2×50/35)
10 Shoulder Press
25 Ft Dumbbell Front Rack Walking Lunge (2×50/35)
5 Shoulder Press
25 Ft Dumbbell Front Rack Walking Lunge (2×50/35)
RX+Dumbbells (70/53)
3-4 Sets
10 Kneeling Barbell Bicep Curl +20 Alternating Dumbbell Hammer Curl (10 each Side)
Rest as needed
Score Bicep Curl
Mobility
Crossover Symmetry
Banded 7’s
Bench Press Prep
2 Sets
10 Hand Release Push Ups
5 Single Arm Bench press (L/R)