Warm Up
A- Roll- calves + ITB
Activate- 7 explosive step up on each side + 5 single leg broad jumps on each side
B- Hip & Glutei Activation
Lateral band walks (band above knees)
Forward & reverse band walks (band above knees)
Reverse hip extension (band around ankles)
Skill
Strategy
WOD
For time:
4 rounds of:
200m run
12 burpees over the mono rail
*12 minute time cap
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