Warm-Up
1. Soft Tissue:
a. Roll – Ham/ Glute/ IT/ Qaud/ Calf/ Lat
2. Warm-Up:
a. 400m Jog
3. Mobility/ Dynamic Flex:
a. Super Lunge 5xE
b. Reverse Lunge w/ Twist
c. Straight Leg March
c. Active Pigeon or Z Stretch: 30 sec E
4. Activation Series: 2 Rounds
a. Wall Slides x 10
b. Hip Adduction/Abduction: 20x
c. Air Squat 10x
d. Plank: 30 sec
Strength:
Back Squat: 6 x 3 @ 75% – Every 90 sec.
MetCon: 17:00 AMRAP
– 50 Cal Row
– 50 Wall Ball
– 50 Shoulder to OH 115/85
– 50 Box Jumps
Recovery:
Seated Straddle
Wall Calf
Wall Piriformis