Wednesday, June 1

Prep

Equipment Required: Foam roller, light/medium band, light KB

1) Foam Roll Hamstrings x 60s each

2) 4 each Single Leg Upward Dog to Standing

3) 3 Rounds:

– 2 Russian Baby Makers

– 4 each Lateral Lunges

– 6 total Single Arm Thruster

– 8 Banded Russian Swings

A.

EMOM 25

Minute 1: 45s Row

Minute 2: 45s Russian Swings (53/35)

Minute 3: 100 Meter Run

Minute 4: 45s Bodyweight Lateral Box Step-overs

Minute 5: 45s Landmine Thrusters (45/25)

– Goal: Sustainable pace – leave enough in the tank that you can go for the entire 25 minutes. As if you’d be able to continue at that pace for even longer than 25 minutes if you had to.

L2: (44/26) (35/20)

L1: (35/20) (50 Meter Run) (25/15)

B.

Pistol Bottom Position Hold

3×10-20 sec, Rest 60s