Wednesday 10.13.21

Prep

Equipment required: Foam roller, medium band

1) Foam Roll Adductors + Quads x 60s each

2) Adductor Rockback Stretch & Biphasic Hip Flexor Stretch x 60s each side

3) 3 each Spiderman Lunge

4) 3 Rounds:

– 10 ft Crab Walk Reverse

– 5 each Walking Lunges

– 5 each Plank to Forearm Plank

5) Running Drills

A.

‘Quads and Abs’

For time:

Run 1 Mile

50 Air Squats

50 Butterfly Sit-ups

Run 800 Meters

50 Air Squats

50 Hollow Rocks

Run 400 Meters

50 Air Squats

50 total DB Renegade Rows – light

– Goal: Sustainable effort. If you’re feeling good today, work on your pacing and nasal breathing.

L1: (800-400-200 Meter Run)

– Alternative to run:

2K-1K-500 Meter Row

TIME CAP = 35:00

B. 

Double Leg Banded Hamstring Curl

3 x 30. Rest 60s.