Warm up with a 500 meter run. After do some dynamic stretching. The best stretch for opening the hips is the Samsung stretch (as follows). Step out into a lunge. Push the hips forward and reach with your arms towards the ceiling opening up the front of body.
Do each side for 15 seconds for two rounds.
The running WOD is “Tosh”
For 3 rounds
100 meter sprint
200 meter sprint
400 meter sprint
The work to rest ratio is 1:1. Rest exactly the same amount of time it takes to do each distance. Example is run 100 meters in 15 seconds, rest 15 seconds, run 200 meters in 35 seconds, rest 35 seconds…. Repeat three times
After stretch the quads using Kelly Starretts (check out his mobility blog here) “Couch Stretch”. Using a wall, put one knee on the ground with the shin and foot against the wall. The other leg goes into a lunge position. Elevate the chest to open up the quads. To scale the stretch down, you can use a couch or a chair.
Please post results and comments.