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 each Bird Dog Hold 10s
– 1 each Star Plank 10s
– 1 Curl Up 10s
3) 3 Rounds:
– 3 each KB Windmills
– 5 Banded Overhead Goodmornings
– 3 each Goblet Squat Reverse Lunge
– 5 Goblet Squats
A.
WITH A 25:00 CLOCK
AMRAP 4
15 Russian Swings (55/44)
10 each CrossBody Muscle Snatch (40/25)
Max Cal Row/Bike/Ski
Rest 60s
x 5
– Goal: Unbroken sets at a steady/repeatable pace.
Rx+: (72/53) (50/35)
L3: (53/35) (30/15)
L2: (44/26) (20/10)
L1: (35/20) (10 Lateral Box Step-overs) (15/5)
B.
3 x 3 10s down 10s up. Rest 60s
– Light weight #35 max