Pre:
10 min. Pose Drills/Hip Mobility
WOD:
Tabata Sprint 20 sec. on/10 sec. off x 8
then...
on the 20 sec. for 5 min. max Vertical Jump
then...
For quality:
100 Hollow Rocks
100 Superman Rocks
(Mix, match and rest as needed)
Post:
10 min. Trigger Point myofascial release
trigger point is a really hard foam roller
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