4 x 5min intervals of below strength set (most rounds in 5min) with 5min super easy effort on bike or rower between.
Push press, 10 reps (use lighter weight if new to strength, if first time use a broom handle only please)10 KettleBell Swings10 Box jumps, (20-24inch box as experience dictates)
Questions on the movements above ? Please comment !!!
complete 10min stretching on quad and/or Psoas .
Don't rush or push into PAIN, spend at least 2.5 min per muscle/stretch/side just slowly increasing tension.
** the picture in this post is of a 'Psoas' focused lunge stretch, make sure you pad your back knee.
** to focus on the quad try putting your back foot up on a wall or chair