8.22.2019

Warm up:

3 Rounds:
200m run
10 Hip flow -> HF pigeon -> HF lunge
20 Cat/Camel
10 Thoracic sprinkler Left
10 Thoracic sprinkler Right

Conditioning:

For Time:
1 Mile Run
30 Back Squats (bodyweight)
1 Mile Run

Auxiliary:

A) Hanging Leg raises;
4x 10
rest 45sec

B) Seated banded hip abductions
100 (broken as needed)

Recovery:

4:00 (2:00 L/R) EACH
Plantar surface smash OR Calf stretch
Bretzel