Saturday, August 20

Prep

Equipment required: Foam roller, light KB, 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) AMRAP 6:

– 20ft Bear Crawl

– 5 KB RDL

– 10 each X-Band Walk

– 100 M Run

A.

‘Farmer’s Only’

AMRAP 30 with a partner:

10 Tire Flips

50 Meter Sled Push

100 Meter Farmer Carry

– Goal: Challenging effort, split all reps evenly with your partner

B.

Cooldown

– Pigeon Pose – 60s each

Scorpion Stretch – 60s each

– Lizard Pose – 60s each

Prayer Stretch – 60s

– Adductor Rock back Stretch – 60s each

(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)