Mobility

Lacrosse ball on calf 90 secs each leg – Start at 1:49 in video Watch first 3 minutes

Lacrosse ball on foot for ankle mobility 90 secs each foot – Watch video 

Lacrosse ball scapula region – Upper Back – Watch first 3 minutes

Warm up 

complete 2 rds of the following 

• 200m run
• 10 air squats 
• 25 flutter kicks 

AMRAP 10 – Set clock for 10 minutes (complete as many rounds + partial reps in 10 minutes) 

• 10 double under jump rope or 20 single under
• 10 walking lunges 
• 10 sit-ups (ensure your sit-ups have full range of motion ) watch this video if needed substitute 25 flutter kicks to take pressure off lower spine if you experience any lower back pain. 

Please record the number or rounds + partial reps completed in 10 mins.