Wednesday, October 19

Prep

1) Foam roll wherever you need it

2) 3 each Spiderman Lunge

3) 3 Rounds

5 each birddog

10 banded goodmorning

10 KBS

10 Air squats

A.

WITH A PARTNER FOR QUALITY
AMRAP 8:

Max 50 Meter Lateral Sled Pull

AMRAP 8:

Max Cal Bike

AMRAP 8:

Max 50 Meter Sled Pull Backwards

AMRAP 8:

Max 50 Meter Single Arm Front Rack Carry

– Goal: Sustainable efforts, split work evenly

B.

Single Leg FL Calf Raises

2 x 25 each. Rest 60s