Prehab/activation: SMR - adductors / glutes / quads 50' of each: banded side, forwards, and backwards steps 2x15 banded air squats -then- 5 alternating sets max quality reps of: -evil wheels -supine ring rows -then- "Stacey" 150 Air Squats 2,000m Row 150 Air Squats *this can be modified to 100 squats and a 1.5k row, or 75 squats and a 1k row. Use the first set of air squats as a gauge. The cutoff for the first set of air squats is 10 minutes. Total cutoff is 35 minutes.
Prehab/activation: SMR - piriformis / erectors Mobilize hip rotators 2x10 prone scorpions 2x10 stone deadlifts -then- Work to a heavy single in Stone shoulder *Perform a set of max double unders between attempts (or max in one minute if inconsistent with them). -then- For time: Run 800m 30 stone shoulders (155/95) Run 800m