Mike Rhodes

Warm-up (15)

General

2 Rounds

5-7 Push-ups (Heart)

10 Air Squats (Hamstrings)

10 Lunges L & R

Hip Glute-Activation

5 Banded Squats

10 Shuffles R & L

5 Banded Squats

Skate Forward/Skate Backward

Leg Swings (Against Wall)

Toe Touches

Toy Soldier

Observation (10)

Take Video (4 Passes)

Pose Running Intro  (20)

Start Top Down

Mobility 

1. Foam Roll (Optional)

2. Potato Chips Drill

3. Introduce Figure 4

4. Hamstring Activation Drill

5. Hold Pose

6. Hold Pose On Plates

7. Hamstring Pull Drill

8. Fall Into Wall & Pull

Conditioning (15)
6 x 100

50%, 60%, 70%, 70% 80% 90%

Walk Back