WOD
Warm-Up
2 Sets
5e/side Shinbox Thoracic Rotation (2-3sec holds)
30sec e/side Single Leg Glute Bridge Hold
12e/side Patrick Steps
200m Run
(1) https://www.youtube.com/watch?v=lYTc50zta00
(2) https://www.youtube.com/watch?v=-7W2f_h9iXE
(3) https://www.youtube.com/watch?v=R6pVPKMw7Do
Strength
3-4 Sets
100′ Sled Drag
3 e/arm KB Turkish Get-ups
15 GHD Hip Extensions
Conditioning
For Time:
800m Run
Rest 2 Minutes
400m Run
Rest 1 Minute
200m Run
Rest :30
200m Run
Mobility
(Optional) Spend about 1 minute on each stretch/side:
(1) Seated Pike Stretch
(2) Kneeling Stretch
(3)Elevated Pigeon