June 30, 2021 K2 Run WOD

Prep Work (5 Minutes)

Perform all movements 30 seconds per side

1.  Calf Smash
2. Calf Negatives
3. Hamstring Smash On Box 
4. Banded Good Morning
5. Quad Smash 

Warm Up (10-15 Minutes)

A.

1. Run x 400 meters

Three sets of:

1. Good morning x 10

2. Bodyweight Squat x 10

3. Skip For Height x 10

4. Skip For Distance x 10

5. Backwards Skip x 10

Three sets of:

1. Run x 2 minutes @ Pace Desired

2. Rest x 1 minute

Run Workout (30 Minutes)

B.

For time:

1. Run 5k

Workout notes: 

You are ready. Crush a new personal record

Recovery (5 Minutes)

Perform all movements 30 seconds per side

1. Shin Smash
2. Calf Smash 
3. Quad Smash
4. Adductor Roll 

Stretching (15 Minutes)

1. Ankle Dorsiflexion To Wall x 60 seconds

2. Tricep On Wall x 60 seconds

3. Seal x 3 Minutes

4. Pigeon On Wall  x 2 Minutes

5. Single Leg Calf x 60 seconds

6. Lower Back Stretch x 2 Minutes

7. Downdog x 2 Minutes

8. Bottom Squat x 2 Minutes

9. Pigeon x 60 seconds