📌 KEY TAKEAWAYS

• After the first race, take 10–15 minutes to feel mostly normal, then do a quick 6-exercise mobility routine (iron cross, low whips, groiners, reach under/up, cat-cow, side bends) before hydrating and refueling.
• Use an adjusted Jeff Boele warm-up for the second race: 20m of dynamic drills, wall/fence exercises (leg swings, hurdle trail leg, eagles), ground exercises, then A-march and A-skip sequences.
• Skip B-march and B-skip w...