Monday 10/7

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