Prep
Equipment required: Foam roller, medium band, light KB
1) Foam Roll Hamstrings + Quads x 60s each
2) 10 each Sciatic Nerve Floss
3) Biphasic Hip Flexor Stretch 60s each side
4) 3 Rounds:
– 20 ft Elephant Walk
– 10 Banded Glute Bridges
– 5 Tall Kneeling KB Halo each
A.
Partner Conditioning
40-30-20-10
Power Cleans (115/75)
Wall Balls (20/14)
Bike Cals
– Goal: Challenging pace on the Barbell and Burpees, recover on the Bike.
Rx+: (135/95) (30/24)
L2: (95/65) (14/10)
L1: (40-30-20-10) (DBs 30/20) (10/8)
TIME CAP = 30:00
B.
Recovery
10 minutes of easy bike, walk, or row..