Prep
Equipment required: Foam roller, medium/light band, light KB
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Dynamic Pigeon Pose each
3) 3 Rounds:
– 1 each Side/Side Deep Lunge + Twist
– 5 KB Squat Jumps
– 20ft Bear Crawl
A.
2/5 x 2
OT1M
– 2 warm-up sets, 5 working sets
– Increase from last week
– Start with feet off the ground, and minimize ground contact.
B.
3 x 6 each.
OT2:30
– Feet as wide as you can get them
C.
‘Bodycast’
In 7:00 Window:
1K Row
Remaining time Max: Wall Balls (20, 14)
– Goal: Hard effort. Shoot for 60+ wall balls.
Rx+: (80 Wall Balls)
L2: (14/10)
L1: (600 M Row) (10/8)
– Row Alternate:
2500 Meter Bike