WARM-UP
1) Dynamic Running Warm-Up
2) Single Leg Med Ball Chest Pass
3) Fast Footwork Patterns w/45lb Plate
SKILL: Agility Drills – Footwork (speed ladder), change of direction
ACTIVE MOBILITY
1) Plantar Surface Smash
2) Anterior Shin & Calf Smash
3) Calf & IT Band Stretch
4) Psoas Smash (KB & single lacrosse ball)
WOD: Perform 4 rounds of the following for time:
20 GHD Sit-Ups
400m Run
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Reverse Hyper’s w/3s Pause at Top, 10-15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)