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ENDURANCE 4.15.15

14
Apr

ENDURANCE 4.15.15

SKILL/ DRILLS  WITH  WARM UP

Running skill Work

CFE STRENGTH

DE: Sumo Deadlift  (KB ) or Wtd Bar

8 Min EMOM

3-5 reps

ENDURANCE WOD

1 mile Run then

3 x

25 m Prowler Push/Sled pull

50 m Wtd walking lunges

25 m backwards wtd walking lunges

10 Hollow Rocks

 

or CFE  (LI) conditioning alternative :

1 Mile Run (TT)

rest 5 min

1 mile Run (TT)

 

MOBILITY / GROUP STRETCH

Quad/Hip Smash

Anterior/Medial Hip Smash (also Glute Smash)

Flexion with External Rotation of the Hip (assisted as needed with box)

Additional:

Ankle Dorsiflexion and Plantar Flexion  w/ Supple friend . Grab a KB and a buddy. Place handle of the KB a thumbs with from your Calcaneous (heel) and begin working ankle  flexion while your supple friend gently applies pressure over heel cord onto the KB handle. Move your calf muscle up the KB handle, repeating ankle flexion (7-10 x). You should hit 3- 5 spots from heel cord traveling up calve muscles towards knee.

COBRA POSE (Thoracic Spine Stretch)

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