Dynamic mobility – 1-2 Rounds

10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
Practice shuttle run turns
+
2 Rounds @ workout pace
400m Bike Erg
10/7 (cal) Air bike
5 Shuttle runs, 7.62m + 7.62m
10/7 (cal) SkiErg

– Rest 1:00 between rounds –