gymnastics work
Day 2 of ankle module
  1. Banded distraction (1 min inversion , 1 min netural)
  2. Banded knee forward split squats
  3. Foot drills
  4. 2 foot Frontal plane (lateral) hopping progression

Mobility exercises:

DB Press out (sitting in bottom of squat while holding KB out in front), 8 reps x 4 sets (90 sec rest in between)
85 lb bottom of squat hold, accumulate 2 min on the clock
1 arm high pull with 15 lb KB 8 reps x 4 sets
50 lb farmers carry (25 lb per arm) 50 m x 6 sets
+
5K run @ 80%
rest 10 minutes
4x200m sprints @ 160 BPM with heart rate
rest time = work time
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