Tuesday, July 5

Prep

Equipment Required: Foam roller, medium band, light KB

1) Foam Roll Hamstrings and Glutes: 1-2 inches of motion x 2-3 spots x 20-30

seconds each

2) 10 each Sciatic Nerve Floss

3) 3 rounds:

– 5 each Banded Bird Dogs

– 10 Banded Glute Bridge w/1sec hold

– 5 KB Squat Jump

A.

Clean Pull

2/6 x 2. 

OT1M

– 2 Warm-up sets, 6 working sets

– Reset between each rep

B.

4 Rounds

20s Bike Sprint

10 Russian Swings HEAVY

OT2:30

– Goal: HARD push each round.

C.

‘One Trip Groceries’

4:00 – Max 50 Meter Crossbody carries