| 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 |
|
