Saturday 3.26.22

Prep

Equipment required: Foam roller, light KB

1) Foam Roll Adductors + Glutes x 60s each

2) Adductor Rockback Stretch x 60s each side

3) Dynamic Pigeon Pose x 10 each.

4) AMRAP 5:

– 20ft Reverse Bear Crawl

– 8 KBS

– 5 each Tall Kneeling KB Halo

A.

EMOM 20 – Teams of 3

Minute 1: Max Renegade Row + Push-up

Minute 2: Max Cal Bike

Minute 3: Max KBS (53/35)

Minute 4: Rest

– Goal: Challenging effort, as close to unbroken as possible on the KBS.

*All three partners working at once. Score = total reps completed. Renegade Row both arms, then 1 Push-up = 1 rep.

Rest 2:00 then proceed to “B”

B.

AMRAP 10 – Teams of 3

Max 50 Meter Carry Relay

– Front Rack Carry (53/35)

– Farmer Carry

– Goal: Challenging effort. Alternate each round between Front Rack and Farmer Carry

* Score = total trips

C.

Recovery

5 mins easy Bike, Row, Jog