Equipment needed for this warm-up:
- Foam Roller
- Light KB
- Light band
3:00 - 5:00
Oscillatory foam roll hamstrings: 1-2 inches of motion x 1-2 spots x 20-30 seconds each.
5:00 - 7:00
Active Straight Leg Raises x 45s each
7:00 - 9:00
Bird Dogs: 3 x 5 ea.
9:00 - 11:00
Single Leg Glute Bridge: 3 x 5 ea. No rest.
11:00 - 13:00
Tempo KB RDL: 3 x 3-5 @3111. Rest 20s.
13:00 - 15:00 "superset of"
Twitchy Lateral Skip: 4 x 6.
Banded KBS: 4 x 3.

AMRAP 10 With a partner:
50 Meter Farmer Carry (Heavy as F)
*One athlete completes a full set at a time.
*Score = total sets complete

2:00 Global Foam Roll Hamstrings (60s each)
2:00 Active Straight Leg Raises (60s each)
2:00 of Parasympathetic Breathing