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WARM-UP
1) Tabata Running (2 rounds at each speed 25%/50%/75%/100%)
2) Plate Sliding Lunges (lateral, reverse), 10 reps R/L for 2 sets
3) Plate Hamstring Curls, 10 reps + Single-Leg RDL, 5 reps R/L for 2 sets
4) Hamstring Tack & Floss
STRENGTH: 8 KB Split Squats (8 reps R/L) + 8 Barbell Good Morning’s, 5 sets total
ACTIVE MOBILITY
1) High Glute Smash
2) Pigeon Pose on Box & Calf Stretch w/Box
3) Banded Hip Distraction
4) Frog & Couch Stretch
WOD: Perform the following for time:
- 20 Back Squats @ Bodyweight
- Run 1.5 miles
- 20 Back Squats @ Bodyweight
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: KB Carry Series – Unbroken sets KB OH/Rack/Farmer Carry, 60ft each for 4 sets per side
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch