Wednesday, July 20

Prep

Equipment required: Foam roller, medium band, light KB

1) Foam Roll Hamstrings + Quads x 60s each

2) 10 each Sciatic Nerve Floss

3) Biphasic Hip Flexor Stretch 60s each side

4) 3 Rounds:

– 20 ft Bear Crawl

– 10 Banded Goodmornings

– 5 KB RDL

A.

For Time With A Partner

0:00-20:00

9 Box Jump w Step Down (24/20)

12 Russian Swings (70/53)

15 Butterfly Sit-ups

22:00-32:00

Max 50 Meter Sled Push

– Goal: Challenging pace, one partner completes a full round of the first AMRAP while the other partner rests.

L3: (62/44)

L2: (53/35)

L1: (Step-ups) (26/20)

B.

Wheels On The Bus

3 x 30-45s. Rest 60s.