Prep
Equipment required: Foam roller, medium band, light plate
1) Foam Roll Adductors + Glutes x 60s each
2) Dynamic Pigeon Pose x 10 each side
3) Biphasic Hip Flexor Stretch 60s each side
4) 3 Rounds:
– 10 ft Crab Walk Reverse
– 10 each X-Band Walk
A.
8 Rounds For Quality
50 Meter Sled Push @moderate
10 each Landmine Rotation (25/15)
30-45s Sandbag Hold
– Goal: Sustainable pace w Nasal breathing. For those wearing HR monitors you should be under 150 as much as possible.
L3: (15/10)
L2: (10/Empty Barbell)
L1: (Empty Barbell)
*Sandbag Alternative:
-TIME CAP=30:00
B.
EMOM5
Air Bike:
10s Hard
50s easy