Prep
Equipment required: Foam roller, medium band, plyo box
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:
– 20ft Bear Crawl
– 10 Banded Glute Bridges
– 5 each Box Step-ups
– 3 each Plank Wave
A.
AMRAP 30
10 Box Jump w Step Down
10 Up Downs
100 Meter total Single Arm Front Rack Farmer Carry
20 Hollow Rocks
500 Meter Bike
– Goal: Sustainable repeatbale pace. Your choice of weight today on Carries. Nasal breathing throughout!
L1: (Box Step-ups)
– Bike Alternate:
200 Meter Row
B.
3 x 6-8 each. Rest 60s.
– Keep hips fully extended in the frontal plane