STRENGTH: None.

WOD: [ Run 1.5-2 miles or Row 3-4k or Air Dyne 4-5 miles ]
Mobility Day
1. LX Ball- 1 min/ side (6mins total)
-Shoulder blades
-Glutes
-Feet
2. Foam Roll- 1 min/ side (11mins)
-Calves
-Quads
-Inner Thigh
-IT Band
-T-Spine
-Lats
3. Lower Body Stretch- 1 min/ side (7mins)
-Hip Flexor
-Pigeon
-Splits
-Frog
-Calves
4. Upper Body Stretch-1min/ side (8mins)
-Banded Lats
-Banded Pecs
-Banded Internal rotation
-Banded Posterior Delt/ Scap

Buy-Out: 2 min total hang from a pull-up bar