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WARM-UP
1) Dynamic Running Warm-Up (back pedal, high knees/butt kicks, skipping, side shuffle, leg swings, Spiderman crawl)
2) Crawling Warm-Up (walking lunge, duck walk, squat hops, Cossack squat)
3) Barbell Quad Smash
STRENGTH: Superset the following for 4-5 sets:
Sled Push, 120ft
Weighted Wall Sit (plate on lap), 30s
ACTIVE MOBILITY
1) Hip Flexor Smash
2) Couch & Frog Stretch
3) Pec Smash
4) Banded Pec Stretch
WOD: Perform the following for time:
800m Run
30 Ring Push-Ups
30 American KB Swings (53/35)
400m Run
20 Ring Push-Ups
20 American KB Swings
200m Run
10 Ring Push-Ups
10 American KB Swings
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: GHD Sit-Ups, 20 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)