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WARM-UP
1) 250m Row
2) Jump & Landing Warm-Up
3) Single Leg RDLs
4) Hamstring Tack & Floss
ACTIVE MOBILITY
1) Hamstring Stretch
2) High Glute Smash
3) Pigeon Pose on Box
4) Calf Smash & Stretch
WOD: Perform the following for max distance:
- 21-minute Row
- At minute 3/9/15 do 25 American KB Swings (53/35, RX+ 70/45)
- At minute 6/12/18 do 25 Box Jumps
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: GHD Sit-Ups, accumulate 75 reps in as few sets as possible
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)