| Aerobic Base Development: (35:00) |
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| 1600 M Run |
| 60 Russian KB Swings (RX: 35/26) |
| 800 M Run |
| 60 Sit Ups (ADV: Medball Sit Up — Light Ball — EX: 10/8) |
| 800 M Run |
| 60 Box Step Ups (30 each leg) (RX: Box set to knee height) |
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| Coach Led Mobility (10:00) |
| 1:00 T-Spine Foam Roll |
| 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) |
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| OPTIONAL ADDITIONAL WORK: |
| A) Banded Mobility and Soft Tissue Work 20:00 |
