Warmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms
WOD:
All Athletes:
3×3/side Split Squat with 5:1 Tempo (5 sec down, 1 sec up)
12min AMRAP
20 Cal Row
10 Streamline Burpees (keep feet glued together, jump with arms straight overhead – biceps by ears and finger tips touching)
Rest 5:00 then
6 x 300m Runs, rest 2:00 (Inhale into breath hold on last 15-20m)
Endurance Athletes:
5×5 Front Squats – start at 55% 5RM, then increase by 5% each round, ending at 75%
Cooldown: 2:00/s hip opener complex (low lunge; roll to side of foot/open knee; sit back to hamstring stretch
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