Prep
Equipment required: Foam roller
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 Duck Walk
– 10 Wall Slides
– 100 M Run
A.
For Time:
Buy in: 100 Meter Farmer Carry (70/53)
30 Cal Bike
30 Wall Balls (20/14)
30 Burpees
Rest 3:00
20 Cal Bike
20 Wall Balls
20 Burpees
Rest 2:00
10 Cal Bike
10 Wall Balls
10 Burpees
Rest 1:00
Cash out: 100 Meter Farmer Carry
L3: (62/44)
L2: (53/35)
L1: (15-10-15 Cal Bike) (26/20) (Up downs)
TIME CAP = 35:00
B.
3 x 10-20s
L1: Hang From Bar Hold