Wednesday 6.30.21

Prep

Equipment Required: foam roller, light/medium band

1) Foam roll hamstrings 60s each

2) 4 Upward to Downward Facing Dog w. Toe Touch

3) AMRAP 5:

– 5 Banded Bird Dogs each

– 5 Thoracic Rotations each

– 10 Banded Russian Swings

4) Running Drills

A.

For Time:

1 Mile Run

30 Kettlebell Swings (53/35)

Rest 2:00

800 Meter Run

30 KBS

Rest 2:00

400 Meter Run

30 KBS

– Goal: Repeatable/sustainable pace – break KBS in sets of 10-15 reps. Pace your runs accordingly.

B.

Rower Hamstring Curls

3 x 10. Rest 60s.