Warm-up:
- ROM Routine
- 20 squats
- 10 l/r leg hugs
- 10 l/r leg cradles
- 10 l/r on-the-horse, off-the-horse
- 10 jumping jacks
Workout: Long Shuttles – 30:00 AMRAP
- 2 x 100m
- 20m banded side steps
- 2 x 200m
- 20m monster walks
- 2 x 300m
- 20m walking lunges
- 2 x 400m
- 20 bodyweight squats
Mobility:
- Stretching routine