Foam Roll – Front of quads, back, lats, calves 1 min per side per area
Fire Hydrants – 60s/side
Downdog Calf Stretch – 8x/side
Single Leg Deadlift Airplanes – 5x/side
Only do once.
Endurance (choose one)
Uphill treadmill walk. 10-15% at 4mph for 45 minutes OR
Stair climber for 45 minutes OR
Jump rope for 45 minutes
– Slideboard Body Saws – 20 to 40 reps
– Side Plank Knee Drives – 10 to 20 reps per side (rest between sides if necessary)
– Hand Walkouts – 3 to 8 reps
– Starfish Planks – As long as possible (then match time for round 2)
Rest 60s. Repeat 1 more times for a total of 2 rounds. Hit your max times each set.