MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
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

SKILLS & SPECIFIC WARM UP
Pose Running

See Video

CONDITIONING

CHOOSE ONE:

A) Stationery Bike: 7:00 Repeats, Rest 3:30 First 30 sec Single Unders

B) Run: 7:00 Repeats, Rest 3:30 First 30 sec Single unders

Recommended range 2 – 6 Sets Perform until pace or form deteriorates

NOTE: Run the first set. calculate the distance traveled. each Set must have the same result with a range of +/- 5% if per second you continue to be out, continue until you reach 30 minutes at a perceived effort 6, otherwise continue in your pattern