Warm up: 7min bike
Mobility: 10 min Stretch and foam roll. focus on shoulders, hamstrings/quads, Achilles and glutes.
Strength: week 2 day 1 push-ups and walking lunges. 6-6-7-6-6
Agility: Plyos -high knees, butt kickers and power slides into 40yd warm up sprints.
WOD:
1) 4×40 warm up GB sprints at no more than 75% max effort
2) 4x30yd sets of roll dodges into a shot on the run
3) 3 runs GLE to GLE at no more than 85% max effort
Cool Down: 7 min stretch and foam roll