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:
– 20 Ft Bear Crawl
– 10 each X-Band Walk
– 10 Scap Pull-ups
– 10 Kip Swings
A.
For Time In Teams of 2
5K Bike
2K Row
*Every 5:00 complete:
20 Toes to Bar
30 Wall Balls (20/14)
– Goal: Challenging effort, split all reps evenly
Rx+: (30/24)
L2: (Hanging Straight Leg or Knee Raise) (14/10)
L1: (Weighted V-ups) (10/8)
TIME CAP = 30:00
– Bike/Row Alternative:
8 x 400 Meter Run, after each partner completes a 400 perform Toes to Bar and Wall Balls
B.
Band Stability Single Leg Hip Thrust
3 x 10. Rest 60s.