Thursday, September 1

Prep

Equipment Required: Medium band, foam roller

1) Foam roll wherever you need it x 60s each side

2) 3 each Spiderman Lunge

3) 3 rounds:

– 5 Yoga Push-ups

– 5 each Thoracic Rotations

– 10 Band Pass-throughs

– 10 Banded Overhead Squat

A.

AMRAP 20

25 Meter each Single Arm Lateral Front Rack Carry (53/35)

10 each Bodyweight Lunges

10 each KB Ballistic Rows

2 each Turkish Get-up

– Goal: Sustainable effort, nasal breathing. 5+ rounds

L3: (44/26)

L2: (35/20)

L1: (26/15 DBs) (Turkish Sit-up)

B.

Sled Push

4 x 100 Meters. Rest 90s

– Keep weight light but increase from last week. These are NOT sprints