Friday, September 9

Prep

Equipment required: Foam roller, medium/light band, light KB

1) Foam Roll Glutes & Hamstrings x 60s each

2) 10 Dynamic Pigeon Pose each

3) 3 Rounds:

– 1 each Side/Side Deep Lunge + Twist

– 5 Goblet Squats 1s Pause

– 5 KB Squat Jumps

– 20ft Bear Crawl

A.

Seated Box Jump

2/5 x 2 

OT1M

– 2 warm-up sets, 5 working sets

– Increase from last week

– Start with feet off the ground, and minimize ground contact.

B.

Goblet Cossack Squat

3 x 6 each. 

OT2:30

– Feet as wide as you can get them

C.

‘Bodycast’

In 7:00 Window:

1K Row

Remaining time Max: Wall Balls (20, 14)

– Goal: Hard effort. Shoot for 60+ wall balls.

Last tested: 5/27

Rx+: (80 Wall Balls)

L2: (14/10)

L1: (600 M Row) (10/8)

– Row Alternate:

2500 Meter Bike