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
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.