Wednesday, June 8

Prep

Equipment required: Foam roller

1) Foam Roll Adductors + Quads x 60s each

2) Adductor Rockback Stretch x 60s each side

3) Biphasic Hip Flexor Stretch 60s each side

4) 3 Rounds:

– 10 ft Duck Walk

– 10 Wall Slides

– 100 M Run

A.

For Time:

Buy in: 100 Meter Farmer Carry (70/53)

30 Cal Bike

30 Wall Balls (20/14)

30 Burpees

Rest 3:00

20 Cal Bike

20 Wall Balls

20 Burpees

Rest 2:00

10 Cal Bike

10 Wall Balls

10 Burpees

Rest 1:00

Cash out: 100 Meter Farmer Carry

L3: (62/44)

L2: (53/35)

L1: (15-10-15 Cal Bike) (26/20) (Up downs)

TIME CAP = 35:00

B.

Chin Over Bar Hold

3 x 10-20s

L1: Hang From Bar Hold