Warm Up
30 Secs each
Knee Hug alternating
Grab foot behind alternating
Grab shin pull up (glutes/hips)
Leg swings
Reverse lunge twist toward knee
Arm Circles/Butterflies

Workout
Run 1 mile

Rest 3 minutes

Fall in on a Sled Drag lane
Sled Drag 25 meters 45lbs x 5
Sled Drag 50 meters 90lbs x 4
Sled Drag 75 meters 90lbs x 3
Sled Drag 100 meters 90lbs x 2
Sled Drag 125 meters 90lbs x 1