Warm Up – 25ft drills
Knee Hug March
Lunge To Lizard
Single Leg Romanian Deadlift to Kick
Hurdle Walk Overs Forward there Backwards Back
Lateral Duck Unders
Reaching Duck Walk Forward / Backward
Ankling
Ankle to Elbow
Butt Kicks
High Knees
Power Skips
A) Run @ 85%
800 m Run
rest 3 min x 2
+
400 m Run
rest 2 min x 4
+
200 m Run
rest 1 min x 8
Mobility – 90/90 Flow 3-5 reps per movement x 1-2 rounds per side
Forward Fold
Lateral Lean
Rotation
Hip Switch
Hip Switch + Extension
Hip Switch + Extension into Lunge
Front Leg Lift Off
Front Leg Lift Off + Extension
Back Leg Internal Rotation
Back Leg Internal Rotation + Extension
April 1, 2020
