A. Dynamic Stretches
B. (3 rounds)
60 second front squat hold (1 dbell)
30/30 single leg plank
60 second low plank
C. (For quality)
(5 sets)
100m run
Rest 30 seconds
(4 sets)
200m run
Rest 45 seconds
(3 sets)
300m run
Rest 60 seconds
(2 sets)
400m run
Rest 90 seconds
D. (2 rounds)
1 minute couch stretch each side
1 minute dragon pose stretch each side
1 minute pigeon stretch each side
1 minute butterfly stretch
(Stretches found in program book)
E. Static stretches
Comments