Mon 032116 Wod

Warm up / Mobility

lacrosse ball ( calves, hamstrings, quads)

10 Air Squats

10 Single Hammy GM

10 Banded Hip Flexor lunges

x 2

1 min Jump Rope ( running form practice)

1 min Couch Stretch to Calve Smash

x 2

Skill work ( cadence running – focused on landing and foot pull)

5 x 30 sec on / 30 sec off

Metcon

10 cal Assault Bike ( Arms only)

800 m Run

20 cal Assault Bike ( Arms Only)

600 m Run

30 cal Assault Bike ( Arms Only)

400 m Run

Cool Down