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-400m Jog
*Trail run
Animal Crawls 1x:
–50ft Inchworm + Push Up
–50ft Spiderman Crawl
–50ft Bear Crawl
–50ft Backwards Bear Crawl
–50ft Forward Crab Walk
–50ft Backwards Crab Walk
–50ft Duck Walk
SPECIFIC WARM UP 15-22minutes
–Rower if needed.
Running Prime 1xs:
–20ea Figure Four
–:20sec Run In Place
–100m Steady Jog
Rowing Prime 1xs:
–10 Pull Using Just Legs
–10 Pulls Using Legs + Opening Hip
–10 Pulls Legs + Hip + Pull
–100m Steady Row
Max Effort 5k Run
Option #1
Max Effort 5k Row
Option #2
Post Work 1x:
-:90sec ea. Banded Hamstring Stretch
-:90sec ea. Banded Lying Crossover Stretch
-:90sec ea. Pigeon Stretch
