A. Dynamic Stretches
B. (For quality/ technique)
Heaving balance
10-10-10-10-10
C. (For Strength/ Technique)
Overhead Squat
3-3-3-3-3 @ 80%
D. (For time)
800m run-400m run-400m run-200m run-200m run-200m run
(Complete 25 sit ups after each run)
E. Static stretches
A. (For warm up) 100’ running high knees 100’ running butt kicks 10 caterpillars 20 push ups 300m jog -then- 25 hanging kips 25 hanging...
A. (For warm up) 1:00 on each: Low plank Ab mat sit ups Mountain climbers Side plank (L) Side plank (R) Mountain climbers Ab mat sit ups...
A. (For warm up) 2 rounds: 50’ butt kick grab 50’ single leg reach down 50’ walking lunge -then- 50 pike taps 400m jog 30 second dip hold...
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