Mobility
Foam roll – quads/calves – 3-4 mins each leg
Banded hip extension flossing 2 mins per side
Couch stretch against wall – 4 mins total per side
Banded hip flexion – 4 mins total per side
Conditioning
For time
Run 400m
50 pull ups (75 jumping pull ups)
Run 400m
50 push ups
Run 400m
50 sit ups
Run 400m
50 squats
25 min cap
