Mobility
Ankle Mobility + Calve Mobilty x 2:00 each
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Strength/Skill
1a) Single Leg KB RDLs: 3 x 8 ea. Rest 60s.
1b) Side Bends: 3 x 15 ea. Rest 60s.
*Perform this strength work after the Metcon
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Metcon
Every 5:00 x 5 Sets:
Run 200 meters
10 KBS (70, 53)
Run 200 meters
10 T2B
Rest 90s after complete rd.
L3: (53, 35)
L2: (45, 25) (Knee Raises)
L1: (100 meter runs) (35, 20) (Knee Raises)