THE MOBILITY
Banded Lat Stretch (1/2 Kneeling)
Quad/lat Foam Stretch
THE WARM-UP
Walking Hamstring Stretch
THE STRENGTH
Every Minute On The Minute
Minute 1: Chin Ups (looking for quality, slow reps) use a band to achieve or toe assisted with a box. Chin Up Grip= Palms facing toward you.
Minute 2: Bent Over Reverse Fly (use light weight and focus on squeeze through the shoulder blades)
Minute 3: Sprint (Run). Start at 80% to warm-up in first rounds. Should not exceed 0:30
Minute 4: Row SPRINT 0:45
THE MET-CON
6 Rounds for Time with a 15:00 Time Cap
Run
