Warm up
10-20 THORACIC OPENING ON FOAM ROLLER
:20-40 QUAD/HIP AND GLUTE SIDE STRETCH
5-10 ROLL OVER TO V-SIT
10-20 BAND LATERAL HAND WALK
10-20 BAND LATERAL/MONSTER WALK
5-10 COSAK LUNGE
600M Run
2min burpees
2min plank
Condition P1:
15Min
20Y Front sled pull run
20Y Backward sled pull run
20Y Over the shoulder MB toss
20Y Hold MB and run back
Then:
300Y Run/row/ski
Conditioning P2: Get as far as you can
3 Rounds:
20 KB Step ups w/knee drive
10L/R SA offset KB DL
30 SA KB Swings
3 Rounds:
10 Russian KB V-twists
10/15 bike cal
3 Rounds:
10 KB squats
20 Lunges
15 Burpees
Stretch:
Green band