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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