Saturday 12.11.21

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

– 10 Goblet Squats

5) Clean Barbell Warm-up

A.

AMRAP 30 WITH A PARTNER

Buy in: 1 Mile Run

Then with remaining time AMRAP:

30 Burpees

40 Hang Power Cleans (115/75)

50 Wall Balls (20/14)

– Goal: Split work evenly, including the run. Think hard about running distances as this will make or break how well you and your partner do on today’s workout.

Rx+: (135/95)

L3: (95/65)

L2: (75/55) (14/10)

L1: (Up-downs)(45/35 or DB Hang Power Clean 25/15) (10/8)

B.

Arms & Abs

Reps of:

40-30-20-10:

Banded Hammer Curls

10 Hollow Rocks after each set