Warm-Up:
Roll Out: IT/ Ham/ Quad
Hurdle Mobility Fwd/Bwd/Lateral-R/ Lateral-L x 2E

Mobility:
– Sumo Squat to Stand x 5
– Inchworm + Leg Swing to Lunge
– Reverse Lunge w/ Twist
– Russian March
– Russian Skip x 2

PreHab/Activation:
– 4 Direction Monster Walk: 2 x 10 steps Each

Strength:
1.) Squat: 5x@40%
5x@50%
5x@60%
2a.) KB FLoor Press w/ Feet Up: 3 x 8-10
2b.) KB Suitcase Deadlift: 3 x 8E

WOD:
FOR TIME
-1200m Run
– 3 min Rest
– 800m Run
– 2 min Rest
– 400m Run

Recovery:
– Fab Four
– Super Stretch
– Banded Lat in Rig