Prep
1) Foam Roll glutes & hamstrings 60s each.
10 Dynamic Pigeon Pose each
10 Sciatic Nerve Floss each
2) AMRAP 5
3) Rowing Drills 3:00
A.
5 Rounds of:
500 Meter Row
Rest 2:00
*During rest interval complete 60s of Single Unders
– Goal: All intervals should be completely sustainable.
-Time cap=25:00
B.
Single Leg Banded Hamstring Curl
5 minutes
3 x 50 each leg
Rest as needed.
C.
Double Unders
5 minutes
1 x max reps.
Essentials: single unders max reps