PreClass: Roll – Ham/ Glute/ IT/ Quad
Warm-Up
1. Core Temp:
a. 400m Jog
2. Mobility/ Dynamic Flex:
a. Super Lunge 5xE
b. Reverse Lunge w/ Twist
c. Active Pigeon or Z Stretch: 30 sec E
d. Straight Leg March: 5xE
e. PVC OHS
3. Activation Series: 2 Rounds
a. Wall Slides x 10
b. Glute Bridge: 10x
d. Plank: 30-60 sec
e. OHS x 10
Strength:
1. Back Squat: 6 x 3 @ 80% Every 2:00
2. Goblet Reverse Lunge: 3 x 5E
MetCon: For Time
5-10-15-20-15-10-5
– OHS @ 115/ 75
– T2B
Recovery:
– Roll Glute/ Lat
– Hip Flexor
– Half Split (runners stretch)
– Pigeon
Bonus: Glute/Ham Raise: 3 x 10