Warm Up
3 rounds
10 yd walk on toes
10 yd walk backwards on toes
10 yd walk on heels
10 yd butt kicks
10 yd high knees
10 yd walking lunge
– into workout prep –
2 rounds
100m run
10 Air squats
3 rounds
10 yd walk on toes
10 yd walk backwards on toes
10 yd walk on heels
10 yd butt kicks
10 yd high knees
10 yd walking lunge
– into workout prep –
2 rounds
100m run
10 Air squats
No Scrubs
5 Rounds
400m Run
50 Air Squats
*30 minute time cap*
Accessory/Mobility
Mobility:
-2min Couch stretch (each leg)
-1 min Hamstring smash w/ bar on rig (each side)
– 1 min calf stretch (foot on wall – keep shoes on) (each side)
No Scrubs
5 Rounds
400m Run
30 Air Squats
*20 minute time cap*
