Warm-Up:
3 x 200m Run – Every 90 seconds
Dynamic Flex:
– Super Lunge
– A Skip x 2
– Lateral Lunge w/ Rev. Hip Gate
– Inchworm + Russian March
– Russian Skip x 2
Prehab/ Activation:
1a.) Reach, Roll & Russian: 2 x 8E
1b.) Glute Brige (up on shoulders) 2 x 12
1c.) Straight Leg Raise: 2 x 8E
Strength:
Back Squat: 5 x 5 @ 70% – Every 2 minutes
WOD:
3 Rounds for Time:
– 100 Double Unders (Scale 50 DU or 150 Single Under)
– 30 KBS @ 53/35
– 20 Box Jumps (Scale Step Up)
– 3 minute rest
Recovery:
– Banded Ham/Hip
– Wall Calf
– Lat in Rig