Wednesday 10.27.21

Prep

Equipment required: Foam roller, medium band

1) Foam Roll Adductors + Quads x 60s each

2) Adductor Rockback Stretch x 60s each side

3) Biphasic Hip Flexor Stretch 60s each side

4) 3 Rounds:

– 10 ft Crab Walk Reverse

– 10 Banded Overhead Goodmornings

– 100 M Run

A.

For time:

1 Mile Run

Then,

2 Rounds of:

50 BW Walking Lunges

50 G2OH with a plate (45/25)

Then,

2K Row

– Goal: Sustainable effort. Focus on nasal breathing and perfect movement today and don’t worry about your time.

L2: (35/15)

L1: (800 Meter Run) (1K Row) (25/10)

TIME CAP = 28:00

B.

KB Windmill

3 x 6 each. Rest 60s.