Saturday, June 25

Prep

Equipment required: Foam roller, medium band

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:

– 20 Ft Bear Crawl

– 10 each X-Band Walk

– 10 Scap Pull-ups

– 10 Kip Swings

A.

For Time In Teams of 2

5K Bike

2K Row

*Every 5:00 complete:

20 Toes to Bar

30 Wall Balls (20/14)

– Goal: Challenging effort, split all reps evenly

Rx+: (30/24)

L2: (Hanging Straight Leg or Knee Raise) (14/10)

L1: (Weighted V-ups) (10/8)

TIME CAP = 30:00

– Bike/Row Alternative:

8 x 400 Meter Run, after each partner completes a 400 perform Toes to Bar and Wall Balls

B.

Band Stability Single Leg Hip Thrust

3 x 10. Rest 60s.