warm up - 800
400 B/F
4x100 S/K
5x (150 S - 2x75 KSK or KDS) - 1500
mix F/B
Warm down - 200
2500 SCY
dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying IR stretch
standing ER stretch in neutral
gastroc/soleus stretch
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