WARM-UP
1) Speed Ladders, 5-minutes
2) Dynamic Running Warm-Up
3) Speed Hurdles
4) Plantar Surface & Calf Smash
SKILL: Sprinting Technique
ACTIVE MOBILITY
1) Calf Stretch
2) Hamstring Tack & Floss
3) Quad & Hip Flexor Smash
4) Spider to Perfect Stretch
WOD: “Sprint Course"
Every 2-minutes perform the following for 7 rounds total:
Min 0 - 1: 200m Sprint
Min 1 - 2: REST
COOL DOWN
1) 200m Walk following WOD
2) Core Work: Tabata Leg Lifts, 20s On/10s Off – 8X’s total
3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes in a relaxed hold