4.21.21

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

Sprint Work – Max Effort & Full Recovery

Pick 3 implements – 9 total sprints

25 Cal Curve Run

150m Ski

150m Row

250m Bike

We’ll all do 3 efforts on each machine. MAXIMUM Effort – allow full recovery.