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:
– 10 ft Crab Walk Reverse
– 10 X-Band Walk each
– 100 M Run
A.
Conditioning
0:00 – 10:00
Farmer Carry x 60 yards – heavy
Rest 60-90s between sets
10:00 – 20:00
Backwards Sled pull x 60 yards – heavy
Rest 60-90s between sets
20:00 – 30:00
Row, Bike, Ski Erg, Jog
15s hard/45s easy
– Goal: Challenging effort. This workout can be done in ANY order to facilitate the class flow.
B.
100 reps for quality
– sets of 20-30 reps