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 each X-Band Walk
– 100 M Run
5) Rowing Drills
A.
Every 9:00 x 4 sets
Min 0:00 – 3:00
500/400 Meter Row
Min 3:00 – 6:00
400 Meter Run
Min 3:00 – 9:00
50 total Meter Single Arm Farmer Carry
– Goal: Start on either Row or Run and finish with Carries. Nasal breathing, easy recovery pace. Score = how much protein you ate yesterday
L1: (300/250 Meter Row) (200 Meter Run)
B.
3 x 7 reps each position. Rest 60s.