PreClass: Roll Quad/ IT/ Calf

1. Warm-Up:
a. 4 Direction Monster Walk W/Squats: 15 yards E + 5 Air Squats
2. Mobility/ Dynamic Flex:
a. Super Lunge 5xE
b. Inchworm
c. Active Pigeon or Z Stretch: 30 sec E
d. Half Kneeling Knee to Wall
e. Straight Leg March: 5xE
3. PreHab/Activation Series: 2 Rounds
a. Static Lunge w/ Goblet Hold: 10E
b. Wall Slide: 10E

Strength: Every 3 Minutes x 5
1a. Barbell Russian Step Ups: 5E @ AHAP *Knee @ Box Ht.
1b. Single Leg (flat back/ Hip hinge) RDL: 8E @ AHAP

MetCon
3 Rounds for Time
– 400m Run
– 10 HSPU @ 4″/2″ Deficit
– 10 Back Squats @ 225/ 135 (out of rig)

Recovery:
– Banded Ham/ Hip
– Twisted Cross
– Puppy
– Wall Calf