WARM-UP
1) Tabata Jog/Peddle
2) Dynamic Running Warm-Up
3) Single Leg DB RDL, 10 reps R/L
4) DB Snatch Practice
SKILL: Sprinting Form & Change of Direction (Speed)
ACTIVE MOBILITY
1) Plantar Surface Smash
2) Calf & Shin Smash
3) Single Leg Banded Hamstring/Calf Stretch
4) Adductor Smash
WOD: Perform a 20-minute alternating EMOM with the following:
MIN 1: First 40s to Shuttle Sprint + ME reps, Burpees + 20s REST
MIN 2: First 40s to Shuttle Sprint + ME reps, Alternating DB Snatch (50/35) + 20s REST
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: KB Low Bear Pull Through, 10 R/L for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility