Prep
Equipment required: Foam roller, medium/light band
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 5:
– 5 each Banded Bird Dogs
– 5 Band Overhead Goodmornings
– 10 ft Elephant Walk
4) Air Bike 10-15s sprint for max watts
5) Deadlift w. an empty barbell
1 x 5 w. 3s down 1s pause at the knee on the way up focusing on perfect technique
A.
AMRAP 25 In Teams Of 3
30 Deadlifts (225/155)
45 Ring Rows
600 Meter Run
– Goal: Challenging effort, split all work evenly including the Run.
L3: (185/125)
L2: (155/105)
L1: (135/95)
– Run Alternative:
900 Meter Row, 1800 Meter Bike
B.
3 x 3. Rest 60s.