Dynamic Stretch – Calf Swipes / Toe Touches / etc.
3x 10x Banded GM
leg swings and hip openers
21 – 200m – 15 – 200m – 9
Run (only 2x)
* DL Mods: 50% of heavy single
**CTB Mods: CTB Negatives (jump up), pull up negatives, or usual pullup mods
Keep cap in mind and mod accordingly (but challenge yourself)