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:
– 20ft Bear Crawl
– 10 each X-Band Walk
– 10 each Band Iso Rows
– 100 M Run
A.
4 Round For Time
400 Meter Run
30 total DB Renegade Rows
20 total KB Rotational Cleans
10 Jump Squats
– Goal: Challenging effort We completed this piece two weeks ago with a rest component. Use the same weights today that you did from the previous time. Your goal now is to complete this workout in 24:00 or less.
TIME CAP=30:00
B,
Banded Face Pull-Apart
3 x 50. Rest as needed.
– lightest band possible