Wednesday 7.21.21

Prep

Equipment Required: foam roller, light KB

1) Foam roll where you need it

2) AMRAP 5:

– 3 Russian Baby Makers

– 6 Lateral Lunges each

– 9 Russian KBS

A1.

Rowing Intervals

8 x 15s hard/45s easy.

-Rest 1:00-

A2.

Bike Intervals

8 x 15s hard/45s easy.

– Both A/B should be tough but doable.

B.

Crossbody Carry

AMRAP 7 x 60 yards.

– Goal: 4 sets – loading should be challenging.

C.

Hinged Back Abduction

3 x 8-10 each. Rest 60s.

D.

Hip ER Pails/Rails