Wednesday 2.16.22

Prep

Equipment required: Foam roller, light KB

1) Foam Roll Glutes & Hamstrings x 60s each

2) 5 Upward to Downward Dog w Toe Touch

3) 10 Dynamic Pigeon Pose each

4) 3 Rounds:

– 3 each KB Windmill

– 5 each KB Push Press

– 10 KB RDL

A.

With A Running Clock

0:00 – 5:00

500/400 Meter Row

Remaining time Max KB Overhead Carry

Rest 2:00

7:00 – 12:00

1000/700 Meter Bike

Remaining time Max Double Unders

Rest 2:00

14:00 – 19:00

500/400 Meter Row

Remaining time Max KB Front Rack Carry

Rest 2:00

21:00 – 26:00

1000/700 Meter Bike

Remaining time Max Double Unders

– Goal: Use a pace that is challenging but sustainable, then look to complete manageable sets of the remaining work. This should NOT be a sprint – quality over quantity. 

Score = what you ate for breakfast =)

Rx+: (Handstand Hold for OH Carry)

L2: (Double Under attempts)

L1: (Single Unders or Penguin Taps)