A. General (5 Min)

Easy 200-400m Jog

50’ Samson Stretch Lunges

50’ Carioca

50’ Butt Kickers

50’ High Knees

B. Mobility/Activation (2 Min)

Band Pull Throughs

Accumulate 20 reps with a heavy band, focus on a deep hinge - driving the butt back into a good post chain stretch, and a big squeeze of the glutes at lockout.

C. Specific Metcon (8 Minutes)

@ light KB

10 KB Deadlifts

6-8 Russian KBS, focus on relaxed arms and full leg drive

6-8 KBS, focus on tight hinge

-then-

6-8 KBS @ workout weight

200m Run