Warm-up:
- With MedBall, slow jog to track (from Bubble or sub as desired)
- 5-7 mins quad/hamstring/calf stretches as needed
WOD:
For Time:
With a 4-person team sprint 10 laps of the track where each member runs 100m at a time carrying a medicine ball (14/10lb ball) passing the ball for each leg. There is a 5 Burpee penalty for all members of the team every time the ball is dropped, to be completed before continuing the relay.
Cool Down:
- Walk back to Bubble (or sub as desired)
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs)
- Couch stretch (20 -30 secs each leg)
- Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes. Normal start times of 0530, 0630 and 1600.
Warm up prior and be ready to 3, 2, 1...Go!