Thursday, September 22

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.

Barbell Sidebend

3 x 6-8 each. Rest 60s.

– Keep hips fully extended in the frontal plane