2min each side Couch Stretch, 2min each side banded hamstring distraction 0:00 – 1:46 http://www.mobilitywod.com/daily/saturday-august-1st-2015/
Dynamic Warm Up: 5min
Start dynamic warm up slow and end fast. This will prime the Athletes neurological system for the 400m Sprint. Do some research on track warm ups and proper running mechanics. Coach Athletes through these mechanics and drill as they perform the dynamic warm up. Make sure to cover proper stricking to avoid hamstring injuries.
Explosive Strength: 15min
30 Dubs (x3)
12 Alternating DB Snatches (55,35)
**You must alternate arms every DB snatch
Cool Down Stretch: 2-3min
Toss in some calf mobility.
Hollow Rock Hold
:20 Static Hollow Rock Hold
:20 Hollow Rock