Warm up(0:00-10:00)
"Line drill"
Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Barbell warm up
5 good mornings
5 back squat
5 elbow rotations
5 strict press
5 straight leg deadlift
5 front squats

Banded walk(down and back)

Mobility(10:00-15:00)
Pigeon pose-1:00 min
Calf stretch-1:00 min per

Skill/Teach(15:00-25:00)
Pace the runs
Efficient range of motion on all movements
Run through 3 reps of each movement with perfect and efficient form!!

Metcon(35)
“Marathon Monday”(25:00-60:00)

Amrap 35 or 2 Rounds For Time:

400 Meter Run

26 Hand Release Push-ups

400 Meter Run

26 Kettlebell Swings (53/35)

400 Meter Run

26 Sit-ups

400 Meter Run

26 Deadlifts (75/55)

400 Meter Run

26 Air Squats

400 Meter Run

26 Box Jumps (24/20)

Opt(12)
3x3 bk or box squat
3x5 back and hip extensions
3x6 curls and dips

Finisher
30 w raise
1 min couch stretch per side
60 rtw