CFC 4 Sets 200m Run 20 2 Hand DB lunges (35/25)(25/15) 200m Run 20 Ball Slams PureFit 4 Sets 100m Run 10 lunges 100m Run 10 Ball Slams MWOD Couch Quad Activation - this will activate hip flexors and quads for improved lunge position, running or rowing.  Keep chest upright by placing hands on foam roller or plyo box if you are flexible enough. Otherwise, hands can be on the floor.  Pulse in and out of end range by pushing your bottom into the heel. Pulse 10-20 time with front leg directly foward, Repeat 10-2 pulses with front leg to the left and and again to the right. Switch sides. Glut Med smash - Lie on your side and place a lacrosse ball in the outer upper portion of the butt.  Move the ball around to find tight tissue. Perform 3 contract/relax cycles(minimum of 4/8 seconds to relax the tight tissue). Bring hip to 90 degrees, then bend and straighten leg 3-5 times. Repeat with hip at 135 degrees, 180 degrees and with hip in extension(past 180 degrees). Switch sides.