WARM UP – MOBILITY

Dynamic lower body warm-up and stretch:

– Leg swings, hip circles, Sampson lunges, mt. climbers, Iron crosses etc.

– 10/side Active pigeon pose (w/10s hold on last rep)

– 10/side Single leg good mornings (w/10s hold on last rep)

WOD A

Every 3 min x 6: (3 supersets of each, alternating)

1) 6-8/leg Bulgarian Split squats @4,0,1,1 + 12-15 Jumping squats

– SS: can be loaded anyway (goblet or farmers) or bodyweight

– Jumping squats at BW

2) 6-8/leg Single leg Romanian deadlifts @4,0,1,1 + 20-25 good mornings

– SLRDL: single load opposite hand from working leg (KB or DB) or hold weighted bag with both hands,

– Good mornings: banded, loaded (upper back), or back pack

WOD B

Running endurance:

Option 1: Complete 5-7 rounds at a consistent effort: (20-28min)

Run 3 min (medium-hard / sustainable pace)

walk / rest 1 min

(or this could be completed on any cardio machine of your choosing)

Option 2:

3 km for time

– rest 5 min –

3km for time

Try to maintain a pace below your 5km.

Use a GPS app such as Strava to track your distance and pace.

Post your 2 combined times to Zen Planner.

3KM RUN X 2

Run 3km

– Rest 5 min –

Run 3km

– record combined times (and note your 2 separate times)

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