| Aerobic Base Development: (40:00) |
| 3 Rounds: |
| Run 800 M |
| Bike 35/28 Cals |
| Run 200 M |
| 30 Box Step Ups (RX: Knee Height — stack plates if there isn’t a box that fits your height) |
| 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) |
| OPTIONAL ADDITIONAL WORK: |
| A) Banded Mobility and Soft Tissue Work 20:00 |
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