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07.11.2019

WARM-UP

1) Dynamic Running Warm-Up

2) RKC Plank, 20s Squeeze/10s Rest – 3X’s

3) PVC Pipe Hip Hinge, 5 R/L w/3s pause

ACTIVE MOBILITY A

1) Hamstring Tack & Floss

2) Single-Leg Hamstring Stretch

STRENGTH: Deadlifts, 10-minute EMOM, 3-5 reps @ 65-75%

ACTIVE MOBILITY B

1) Calf Smash

2) Calf & IT Band Stretch

WOD: Perform the following for time:

- 1-mile Run

- Amount of time it takes you to Run = # meters you must Row upon return

- Amount of time it takes you to Row = # of Burpees

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: Turkish Get-Up’s, 3-5 unbroken reps R/L, 3-4 sets 3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes