Wednesday 8.11.21

Prep

Equipment required: Foam roller, light KB, light band

1) Foam Roll x 60s each – lats, hamstrings, glutes, adductors.

2) 10 Sciatic Nerve Floss each

3) 5 Shin Box + Forward Fold each

4) 10 Thoracic Rotations each

5) 3 Rounds:

– 5 Tempo Goblet Squat

– 5 Tempo KB RDL

– 15 Banded Facepull-apart

A.

Rowing Drills

-Coach led

B.

AMRAP 30

2k Row

Remaining time Max Rounds of:

20 DB Renegade Rows – total

10 Box Jumps w. step down

400 Meter Run

– Goal: This should be 100% sustainable. For those wearing HR monitors your average should be around 60-70% of MHR. The intent of this workout should be nearly identical to last week.

L1: (1-arm DB Rows) (Box Step-ups)

C,

KB Curls

4 x 8-10. Rest 60s.