Warm-Up:
– Roll Calf
– Skip series

Dynamic Flex:
– Knee Hug to Super Lunge + Inverted Toe Touch
– Inchworm + Leg Cradle

PreHab/Activation:
– 20 Dead Bug w/OH Brace (push against wall)
– Quad Hip Rotations

Strength/ Gymnastic Skill
3 Rounds Not For Time
– 12 Alternating Front Rack Lunge
– 30 sec. HS Hold
– 6 Strict/ Wtd. Pull Ups
– 6 RDL

MetCon:
600m Run
400m Run
200m Run
400m Run
600m Run
Rest 1:1

Recovery:
– Wall Calf
– Banded wall Squat
– Banded Piriformis
– Super Stretch