Warm Up
*Perform 1 inch worm after each 10 yd section*
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge steps w/ arms stretched overhead
10 yd heel toe hamstring stretch
10 yd high knees
10 yd butt kickers
*Perform 1 inch worm after each 10 yd section*
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge steps w/ arms stretched overhead
10 yd heel toe hamstring stretch
10 yd high knees
10 yd butt kickers
High Noon
5 rounds
500/400m Row
400m Run
– 30 minute Time Cap –
Accessory
-2 min Calf smash (each side)
-1 min twisted cross (each side)
-1min Banded Hamstring Stretch (each side)
High Noon
5 rounds
500/400m Row
400m Run
– 30 minute Time Cap –
