Wednesday, July 27

Prep

Equipment required: Foam roller, medium band, Plyo Box

1) Foam Roll Hamstrings + Quads x 60s each

2) 10 each Dynamic Pigeon Pose

3) Biphasic Hip Flexor Stretch 60s each side

4) 3 Rounds:

– 20 ft Elephant Walk

– 10 Banded Glute Bridges

– 5 each Box Step-ups

A.

For Time:

1K Row

10 Box Jumps Step Downs (24/20)

50 Meter Double KB Front Rack Carry (53/35)

750 Meter Row

15 Box Jumps Step Downs

50 Meter Double KB Front Rack Carry

500 Meter Row

20 Box Jumps Step Downs

50 Meter Double KB Front Rack Carry

250 Meter Row

25 Box Jumps Step Downs

50 Meter Double KB Front Rack Carry

– Goal: Sustainable pace, nasal breathing

L3: (44/26)

L2: (35/20)

L1: (500-400-300-200 Meter Row) (Box Step-ups)(26/DBs 10)

TIME CAP = 30:00

– Row Alternative:

Bike 2400-1800-1200-600

C.

Band Tate Side Bend

50 Reps each AFAP.