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Thursday 4/20/23

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Aerobic Base Development: (40:00)
2 Rounds:
1200 M Run
45/36 Cal Bike
400 M Run.
100 Single Unders
Coach Led Mobility (10:00)
1:00 T-Spine Foam Roll (IF NOT ENOUGH — HAVE ATHLETES START AT PIKE STRETCH FIRST AND SWITCH AFTER 1:00)
1:00 Pike Stretch
1:00 Pancake Stretch
1:00 ea leg — Banded Hip Flexor Stretch (2:00 total)
1:00 ea arm — Banded Front Rack Stretch (2:00 total)
1:00 ea leg — Pigeon Stretch (2:00 total)
1:00 Doorframe Stretch (each athlete in a squat rack)
OPTIONAL ADDITIONAL WORK:
A) Banded Mobility and Soft Tissue Work 20:00

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