Here’s a link for more calf and ankle running prep: https://www.youtube.com/watch?v=XEXFcPClb9Q
CrossFit:
In teams of 3, complete three rounds each of:
Row 500m
20 DB Thrusters
10 Strict Pull-ups
Longevity:
4 sets for max reps of DB push press against a 2-min running clock, with 2 min rest between sets:
Bike .6km
DB Push Press
QuickFit:
A) Hinshaw lower body warmup
B) 200m walking lunges
