24 Sept 13

Mobility:

IT Band/Lateral Quad smash with lacrosse ball X 4:00 each side.  Do your best to mobilize the tissue when you hit a hot spot, this means to bend and extend your knee about 5 times, then move on to the next area.  Good times…

Conditioning:

For time:

Run X 1 mile

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

  • Deadlift @ 225#/155#
  • Ring Dip

Finish with 1K row.  Time ends when the row ends.

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