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
– 5 each Tall Kneeling KB Halo
5) Barbell Warm-up (Clean)
A.
Partner Conditioning
50-40-30-20-10
Power Cleans (115/75)
Bar Facing Burpees
Calories Air Bike or Rower
– Goal: Challenging pace on the Barbell and Burpees, recover on the Bike or Rower.
Rx+: (135/95)
L2: (95/65)
L1: (40-30-20-10) (DBs 30/20) (Up downs)
TIME CAP = 30:00
B.
Recovery
10 minutes of easy bike, walk, or row done with nasal breathing.