11.07.2019

WARM-UP

1) Dynamic Running Warm-Up

2) Single Leg Med Ball Chest Pass

3) Fast Footwork Patterns w/45lb Plate

SKILL: Agility Drills – Footwork (speed ladder), change of direction

ACTIVE MOBILITY

1) Plantar Surface Smash

2) Anterior Shin & Calf Smash

3) Calf & IT Band Stretch

4) Psoas Smash (KB & single lacrosse ball)

WOD: Perform 4 rounds of the following for time:

• 20 GHD Sit-Ups

• 400m Run

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Reverse Hyper’s w/3s Pause at Top, 10-15 reps for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)