Prep
Equipment required: Foam roller, 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) 3 Rounds:
– 2 each Spiderman Lunge
– 10 each X-Band Walk
– 30s Bike increasing pace each round
A.
8 Rounds For Quality
25 Meter Bear Crawl
10 each Rotational Med Ball Slam (14/10)
30-45s Sandbag Hold
– Goal: Sustainable pace w Nasal breathing. For those wearing HR monitors you should be under 150 as much as possible.
*Sandbag Alternative:
-TIME CAP=30:00
-No time to record, record weight used
B.
EMOM5
Air Bike:
15s Hard
45s easy