Prep
Equipment required: Foam roller, medium band
1) Foam Roll Adductors + Quads x 60s each
2) Adductor Rockback Stretch x 60s each side
3) Biphasic Hip Flexor Stretch 60s each side
4) 3 Rounds:
– 20 Ft Bear Crawl
– 10 each Band X-Walks
– 5 Goblet Squats
– 5 each Goblet Reverse Lunges
Notes:
– Metcon: Keep output consistent across all 4 rounds, start out a little slower than you might normally. Focus on movement, posture and breathing.
A.
With A 24:00 Clock
5:00 Clock
4 Goblet Squat + Reverse Lunge (44/26)
8 each KB Rotational Clean & Press
100 Meter each Single Arm Farmer Carry
10 Box Jump Step Downs (24/20)
Max Cal Bike/Row/Ski
Rest 60s
x 4
– Goal: Unbroken sets at a steady/repeatable pace. 1 rep = 1 Goblet Squat + 1 each Reverse Lunge
Rx+: (53/35)
L3: (35/26)
L2: (26/20)
L1: (20/DB 15) (Box Step-ups)
B.
2 x 25. Rest 60s