10/14/2016

A1. Standing hamstring stretch; 60 seconds x3; rest as needed

A2. Standing hip internal rotation stretch; 60 seconds x3; rest as needed

A3. Standing quad stretch against wall (basically couch stretch
position but standing up and try to maintain neutral spine and
posterior pelvic tuck); 60 seconds x3; rest as needed

A4. Standing external rotation hip stretch; 60 seconds x3; rest as needed

B. KB Front Rack Squat @ 3030 tempo; 10 reps x 10 sets; rest 60 seconds bw sets 
Used two 16kg KB and held them in the front rack. It proved to be more difficult than anticipated and I ended up resting a bit longer than 1min between sets


Assault Sprint 10 Seconds @ 100% effort 
rest 2min 
x6 sets