Warm up:
20 90/90 hip switch
10/side Firehyrdrants
10 Plate Squat Reaches
10 Plate Ground to overhead
10 Pike calf raises
5/side worlds greatest stretch
PREHAB: 3 Sets (12-15 min)
10 Banded Spanish Squats with 1 Light Kettlebell
10 Single kettlebell calf raise
30 Fast tibialis raises
3 Sets 30 sec on 30 sec off (AGILITY TIME UNDER TENSION)
banded runs
skater hops
Power Squats
HYROX CONDITIONING: (COMPROMISED RUNNING)
4 Rounds (22 min cap)
20 Wallballs (14/10)
10 Alternating Devils Press (50/35)
4FT Floor Run
RX +20lbs wallballs
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