A) Warm Up:
3 RFQ
60 sec RRBJ
10 Leg Swings
10m Ostrich Walk
10m Lunge with Rotation
B) Conditioning:
5 Sets
1:40 Conditioning Work
20 sec Rest between sets
Then
2 min Rest
Then
4 Sets
1:40 Conditioning Work
20 sec Rest
*20 min total
C) Mobility:
2-3 Sets
1 min/side Low Dragon Stretch
30 sec/side Half Split
30 sec/side Seated Glute Stretch
30 sec/side Quad Stretch
*Take the 20 sec rest in the 5th set before taking the 2 minute rest.
Whiteboard Briefing: https://youtu.be/RYmTb1xPgxY