Wednesday 5.11.22

Prep

Equipment required: Foam roller, light/medium band 

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 3 Upward to Downward Facing Dog w Toe Touch

– 5 each Plank Waves

– 10 Band Pull-aparts

– 30s Double Unders

A.

Against A 30:00 Clock With A Partner

0:00 – 10:00

Max 50 Meter Single Arm Farmer Carries (70/53)

10:00 – 20:00

Max Distance Row

20:00 – 30:00

Max Rounds of:

10 Burpees

15 Double Unders

20 Air Squats

– Each partner completes a full round at a time for the circuit

L3: (62/44)

L2: (53/35)

L1: (35/20) (Up downs) (Single Unders or Penguin Taps)

B.

Weighted Straight Leg Situps

4 x 12-15. Rest 60s.