Thursday-170921

Warmup: 2 sets- 12 cal airbike, 15 sec Captain Morgan, 10 band pull aparts, 5 1-leg calf raise, then- movement prep with Coach

Conditioning: For time
-1200m run
-21 KBS (70/53)
-21 Goblet Squats
-800m run
-15 KBS
-15 Goblet Squats
-400m run
-9 KBS
-9 Goblet Squats
-25 min cap.

Mobility:
-2 min box ankle stretch
-2 min lacrosse ball plantar fascia