Mobility Series: 5 Minutes
Passive/Active Supine Hip Flexor Holds at End Range 5×5 Seconds Each
Pistol Lifts Off (Over Yoga Blocks) 5 Each Side
Running: 2 Mile Assessed Run Retest 8/3
Route: Start at Stop Sign on Clifford Right onto Park Place, Right on Leland Terrace, Right on Wisteria, Right on Rocky Ford, Right on College, 1 Mile Mark isat Stop Sign on Clifford (Give Split). 2 mile ends as they cross over Clifford.
When finished, catch your breath and then Core Amrap and/or Pull Up Progression for next 10 min or so until the whole group returns:
10x Hollow Crunch
16x (Total 8/Side) Bird Dogs
16x (Total 8/Side) Moving Dead Bugs
6-8 Minute: Partner “I Go, You Go” Prone Partner Assisted Hamstring Curls 5×5 Each Side, Each Partner
Partner gives pressure to heel both up and then down.