WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Trigger Point Therapy-Mobility Around Trouble Areas–Pose Running
CONDITIONING
A) BENCHMARK
“BOAT RACE”
3 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds
Score is total time (including rest) it takes to complete all three rounds.
B) You can Choose also, only at 18:00:
Trail Running
5 Miles
(si consiglia di portare riserva idrica min 500ml acqua, scarpe adatte a terreni sconnessi e scivolosi)
