Prep
Equipment Required: Foam roller, light KB, medium band
1) 1 Round:
– Foam Roll Glutes & Hamstrings x 60s each
– 5 each Shin Box + Forward Fold
2) 2 Rounds:
– 1 Bird Dog Hold 10s
– 1 each Side Plank 10s
– 1 Curl Up 10s
3) 3 Rounds:
– 3 each KB Windmills
– 5 each Banded Bird Dogs
– 7 Banded Overhead Goodmornings
– 9 Goblet Squats
A.
7 Rounds For Quality
50 Meter Sled Pull @moderate
10 each Landmine Rotation (25/15)
25 Meter Sandbag Carry
10 Thruster (45/35)
– 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) (14/10)
L1: (Empty Barbell) (10/8)
*Sandbag Alternative:
– Zercher Lift & Carry or March
*Sled Pull Alternate:
– 25 Meter Crab Walk Reverse
B.
Tabata
Air Bike:
10s Hard
20s easy
x 6