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.
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