800m Jog @ easy pace
+
2 Rounds
8 Box step overs / box jump overs
8 Scapula push-ups
+
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)
+
2 Rounds @ increasing pace
200m Run
8 Box jump overs, 24/20”
10/7 (cal) SkiErg