08.15.2019

WARM-UP

1) Speed Ladders, 5-minutes

2) Dynamic Running Warm-Up

3) Speed Hurdles

4) Plantar Surface & Calf Smash

SKILL: Sprinting Technique

ACTIVE MOBILITY

1) Calf Stretch

2) Hamstring Tack & Floss

3) Quad & Hip Flexor Smash

4) Spider to Perfect Stretch

WOD: “Sprint Course"

Every 2-minutes perform the following for 7 rounds total:

Min 0 - 1: 200m Sprint

Min 1 - 2: REST

COOL DOWN

1) 200m Walk following WOD

2) Core Work: Tabata Leg Lifts, 20s On/10s Off – 8X’s total

3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes in a relaxed hold