1a.) Before Class Hour
- Foam Roll: Quads/Adductors/Glutes/Hamstrings
- Adductor Rocks: 10E (Slow)
- Single Leg Extended Glute Bridge: 2 X 10E

1b.) 1 Round (0:00-12:00)
- 300M Run
- 30’ Quad w/Reach
- 30’ Knee Hug to Inverted Toe Touch
- 30’ Super Lunge
- 30’ T-Inchworm w/Push-Up

* With the remaining time, brief E.S.D, demo movements, and allow athletes to prepare for workout.

3.) (56:00-60:00)
Minute 1: :20E Rig Assisted Calf Stretch
Minute 2: :20E Half Kneeling Hamstring + Lizard (R)
Minute 3: :20E Half Kneeling Hamstring + Lizard (L)
Minute 4: :45 Puppy Pose

E.S.D. Notes:
For this Hero Workout, the 300M Run is completed with all 3 teammates running together. All other movements are shared with ONLY one athlete working while the other two teammates rest. Wall Balls and Row Calories can be broken up into 3 sets of 16 reps with each athlete performing a set. T2B and BJO can be broken up into 3 sets of 8 reps with each athlete performing a set or when getting to the box jump overs, athletes could attack one rep at a time following each other until reps are completed.