Warm-up
0-5:00
Briefing
5:00-25:00
Foam Rolling
Hip Adduction 1×10
Hip Extensions 1×10
Rotated Figure Four 1 minute hold
Unilateral Hip Flexion 2×10
Unilateral 90/90 Internal Rotation 2×10
Pick Drill
Legs
Legs/Back
Legs/Back/Arms
Metcon (7 Rounds for distance)
1 min Row
1 min Rest
2 min Row
2 min Rest
3 min Row
3 min Rest
4 min Row
4 min Rest
3 min Row
3 min Rest
2 min Row
2 min Rest
1 min Row
1 min Rest