021722

A. 800m Run (Time)
CONVERSATIONAL PACE

B. Core
3 - 4 Rounds
10 -12 MB GHD Sit Ups
10 -12 Wtd Knee Raises

3 - 4 Rounds
10 -12 Banded Paloff Rotations (each side)
10 - 12 Extended plank march OR 12 - 15 Knees to Elbow from plank OR 50' Spider Crawls on sliders

3 - 4 Rounds
10 - 12 Rower Seat Jack Knives @ 30X1
10 - 12 KB/ DB Side Bends (each side)

C. Mobility
*Coach led

UPPER BODY
- Chest opener (30 sec each side)
- Roll the Lats (30 sec each side)
- Banded lat stretch (30 sec each side)
- Puppy Pose on bench or box (1 min)
- PVC pipe external rotation (1 min)
- Scap Bridge (2 x 20 sec)

LOWER BODY
- Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch)
- Couch stretch (45 sec each side)
- Straddle stretch (1 min)
- Frog Stretch (1 min)
- Pigeon Pose (30 sec each side)