Prep
Equipment required: Foam roller, medium band 1) Foam Roll Hamstrings+ Quads x 60s each 2) Sciatic Nerve Floss x 10 each side
3) Biphasic Hip Flexor Stretch 60s each side
4) 3 Rounds:
– 5 each Banded Bird Dog – 10ft Elephant Walk
– 10 X-Band Walk each
5) Running Drills
B.
‘Run For Your Life’
AMRAP 20:
200 Meter run
Rest 30s
– Goal: Don’t overlook this workout – this is a great test of conditioning. This is a benchmark workout we’ve done in the past and will do again.
– Last performed 4/21/21
Rx: 13+ rounds L3: 11 + rounds L2: 9 + rounds L1: 7 + rounds
C.
Skill Work
Pick two holds below to work on and spend 10:00 accumulating max time in both, alternating between both skills.
– Handstand Holds (Freestanding or on Wall) or Handstand Walks
– Pull-up Bar Dead Hang
– Chin-over Bar Hold
– L-sit Hold (Rings or Bar)
– GHD Back Ext Hold
– Pistol Squat Bottom Position Hold