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
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.
4 x 100 Meters. Rest 90s
– Keep weight light but increase from last week. These are NOT sprints