Twelve Hundred

Soft Tissue:
Foam Roll
- T-Spine
-T- Spine Extension
Ball Roll
- QL
- Glute
- Piriformis
- Calves

Mobility:
10 Shin Box
10 Spiderman Walk w/Rotation
10 OH Lunge to Hip Lift
10 Lying Shoulder Rotation
10 Iron Cross
10 Bentover T-Spine Rotation

Warm-Up:
(3 Rounds)
10 Heidens
10 Lateral High Knees
10 Cariocas
10 High Knee Skips
10 High Knee Runs
10 Butt Kick Runs
10 Straight Leg March

Workout of the Day:

For Time:

1000m Row
100 Double Unders
100 Situps

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