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
STRENGHT
Every 90 seconds
5 – 5 – 3 – 3 – 2 – 1 – 1
Bench Press / Floor Press
Rest 5′, Then:
CONDITIONING
Choose One*
A) Time Trial
For Time
2000 meter Row
B) Time Trial
For Time
1600 mt Run
C) Time Trial
For Time
300 Cal Bike
*compare to 12.04.18
