Prep
Equipment Required: foam roller, light/medium band
1) 1 Round:
– Foam Roll Hamstrings x 60s each
– 4 each Single Leg Upward Dog to Standing
2) 2 Rounds:
– 1 Bird Dog Hold 10s
– 1 each Star Plank 10s
– 1 Curl Up 10s
3) 3 Rounds:
– 4 each KB RDL Handswitch
– 4 Goblet Squats
– 8 KBS
– 8 total Box Step-ups
A.
6 x 3 every 60s
– Start with feet off the ground, keep foot contact with the ground as fast as possible before jumping
L1: Box Jump to plates
B.
2/3 x 6-8 each.
OT2M
– 2 Warm-up sets, 3 working sets
C.
Every 4:00 x 4 sets
21 KBS (70/53)
9/6 Cal Bike
– Goal: Hard effort, minimum 2:00 rest each round
L3: (62/44)
L2: (53/35)
L1: (35/20)
D.
3 x 30. Rest 60s