MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
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

Running Warm Up

CONDITIONING

“Fortress of Solitude“
2x (400m at fast pace, 45sec rest),
2x (200m at fast pace, 90sec recovery jog),
2x (200m sprint, 90sec walk)
2x (200m at fast pace, 90sec recovery jog),
2x (400m at fast pace, 45sec rest)
No additional rest b/t reps or sets