Prep
Equipment Required: Foam roller, medium band, plyo box
1) Foam roll wherever you need it x 60s each side
2) 3 each Spiderman Lunge
3) 3 rounds:
– 5 Yoga Push-ups
– 5 each Box Step-ups
– 5 each Thoracic Rotations
– 10 Banded Overhead Squat
A.
AMRAP 30 WITH A PARTNER
20 Box Jump Step Downs
40 Push-ups
60 total Walking Single OH Plate Lunge (45/20)
800 Meter Run
– Goal: Challenging effort, splitting work evenly with your partner.
Rx+: (10 Ring Muscle-ups to start each round)
L2: (Hybrid Push-ups) (35/15)
L1: ((Box Push-ups) Goblet Lunges 35/20)
B.
Pinch Grip Farmers Carry
3 x 25 Meters. Rest 60s
C.
Cool down
Pick 1-2 from the list below:
– 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)