Prep
Equipment required: Foam roller, medium band
1) Foam Roll Adductors + Quads x 60s each
2) Adductor Rockback Stretch x 60s each side
3) Biphasic Hip Flexor Stretch 60s each side
4) 3 Rounds:
– 10 ft Crab Walk Reverse
– 10 Banded Overhead Goodmornings
– 100 M Run
A.
For time:
1 Mile Run
Then,
2 Rounds of:
50 BW Walking Lunges
50 G2OH with a plate (45/25)
Then,
2K Row
– Goal: Sustainable effort. Focus on nasal breathing and perfect movement today and don’t worry about your time.
L2: (35/15)
L1: (800 Meter Run) (1K Row) (25/10)
TIME CAP = 28:00
B.
3 x 6 each. Rest 60s.