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:

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.

COMPARE TO 13-07-18