Wednesday, November 30

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 Lateral Box Jumps

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.

Jefferson Kang Curl

3 x 3 10s down 10s up. Rest 60s

– Light weight #35 max