Wednesday 5.25.22

Prep

Equipment required: Foam roller, light/medium band, light KB 

1) Foam Roll Glutes & Hamstrings x 60s each

2) 3 Rounds:

– 2 each Shin Box + Forward Fold 

– 5 each Banded Bird Dogs 

– 5 each Reverse Lunges

3) Rowing Drills

A.

For Time:

2K Row

50 Air Squats

50 Butterfly Sit-ups

1K Row

50 Air Squats

50 Hollow Rocks

500 Meter Row

50 Air Squats

50 total Russian Twists w a Plate

– Goal: Sustainable effort. Work on your pacing and nasal breathing. 

L1: (1000 – 500 – 250 Meter Row)

– Row Alternative:

1600 – 800 – 400 Meter Run

5K – 2500 Meter – 1200 Meter Bike

TIME CAP = 35:00

B.

Pistol Bottom Position Hold

3 x 10-20s each. Rest 60s