Wednesday 12.8.21

Prep

Equipment required: Foam roller, medium band

1) Foam Roll Adductors + Quads x 60s each

2) Adductor Rockback Stretch x 60s each side

3) 3 rounds:

– 5 each Thoracic Rotations

– 20 ft. Bear Crawl

– 10 Banded Overhead Goodmornings

A.

EMOM 30

Minute 1: 45s Row

Minute 2: 45s Walking Lunges

Minute 3: 45s Devil’s Press (35/25)

Minute 4: 45s Butterfly Sit-ups

Minute 5: 45s Alt. Box Step-ups

– Goal: Sustainable pace, nasal breathing. You should be able to work for all intervals consistently for 45s with plenty in the tank. Score = total calories on Row.

L2: (25/15)

L1: (15/10)

B.

Single Arm Banded Pushdown

3 x 15-20 each. No rest.