Mobility:
2:00 Each side Pigeon Stretch
2:00 Seated Hamstring Stretch
Dynamic Running Warmup
Metcon:
In Teams of two:
3600m Relay race
(Each partner runs 600m 3 times)
Cooldown:
1k Walk
Competitors:
Three sets of:
Weighted GHD Hip Extensions x 8 reps Hold 3 Sec at the top
Rest as needed
Bat Wings x 5 reps Hold 5 Sec at the top
If you repeated 17.4 do the Hip Ext with no weight