Wednesday 9.8.21

Prep

Equipment required: Foam roller, medium band

1) Foam Roll Adductors + Quads x 60s each

2) Adductor Rockback Stretch x 60s each side

3) 3 Rounds:

– 10 ft Crab Walk Reverse

– 10 X-Band Walk each

– 5 Russian Baby Makers

A.

Every 5:00 x 5 sets

15 Calorie Air Bike or Rower

15 Landmine Thrusters

15 Russian KBS

– Goal: Challenging effort. You should have at least 2:00 of rest which will enable you to maintain your output throughout.

*Your choice of weight for both movements, Thrusters should be moderate, KBS heavy

L1: (8 Cal Bike)

B.

Banded Pushdowns

4 x 25. Rest 60s.