2 11

Warmup

  8 minutes Smooth
4 Front Scales  R
   4 Back Scales  R
      10-15m One-leg Hop  R
4 Front Scales  L
   4 Back Scales  L
      10-15m One-leg Hop  L
200m Jog

Strength

12 min
single leg R-DL

 4 x 8   (ea/s)
1:00 Rest b/t sides & sets

Workout

3:00 Russian KbS   44/26
   1:00 Rest
3:00 Doubleunders
   →  Singleunders
   1:00 Rest
3:00 Row/ bike

Bonus

2-4min ea
Calf Smash   (ea/s)
Classic Calf Stretch   (ea/s)
Glute Smash & Floss   (ea/s)
Pigeon Stretch   (ea/s)