Saturday 10.2.21

Prep

Equipment required: Foam roller, medium band, light KB

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) AMRAP 5:

– 10 ft Crab Walk Reverse

– 10 each X-band Walks

– 10 total Goblet Reverse Lunges

– 10 Russian Swings

5) Running Drills

A.

Partner Conditioning

1 Mile Farmer Carry (70/53)

*One person carries while the other person runs 400 meters. When the partner that runs 400 meters is done, both athletes perform 10 Goblet Squats + 10 Russian Swings (using the one KB from the two you’re carrying). This workout is complete once a mile of farmer carries are done (total between both of you and your partner).

L3: (62/44)

L2: (53/35)

L1: (26/20)

TIME CAP = 30:00

B.

Banded Pushdowns

Accumulate max reps in 3:00

– Goal: 100+