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WARM-UP
1) Dynamic Running Warm-Up (5-minutes)
2) Mini Band Glute Warm-Up
3) Barbell Back Squat Warm
4) Barbell Quad, Adductor, Calf Smash
STRENGTH A: Back Squat, 50%, 20s On/20s Off – 8X’s
ACTIVE MOBILITY
1) High Glute & Hip Flexor Smash
2) Standing Hip Stretch Series w/Box (glute, IT band)
STRENGTH B: Back Squat Hold, 85%+, 20s On/10s Off – 8X’s
ACTIVE MOBILITY
3) Calf & Shin Smash
4) Single-Leg Calf & Hamstring Stretch w/Band
WOD: Perform 4 rounds of the following for time:
400m Run
20 One Arm DB Overhead Squats (10 R/L, 50/35)
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Ring Support Hold w/Alternating Leg Lift, 5 R/L for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)