Prep
Equipment required: Foam roller, medium band, light KB
1) Foam Roll Hamstrings + Quads x 60s each
2) 10 each Sciatic Nerve Floss
3) Biphasic Hip Flexor Stretch 60s each side
4) 3 Rounds:
– 20 ft Elephant Walk
– 10 Banded Glute Bridges
– 10 Goblet Squats
A.
Conditioning
0:00 – 11:00
Farmer Carry x 60 yards – heavy
Rest 60-90s between sets
11:00 – 22:00
Backwards Sled pull x 60 yards – heavy
Rest 60-90s between sets
22:00 – 32:00
Row, Bike, Ski Erg, Jog
15s hard/45s easy
– Goal: Add 1 set to last week’s score for farmer carry/sled pull. This workout can be done in ANY order to facilitate the class. Challenging pace.
B.
100 reps for quality
– sets of 20-30 reps