Wednesday, January 11

Prep

Equipment required: Foam roller, medium band, jump rope

1) Foam Roll Hamstrings + Quads x 60s each

2) 10 each Sciatic Nerve Floss

3) Biphasic Hip Flexor Stretch 60s each side

4) 3 Rounds:

– 10 ft Elephant Walk

– 10 Banded Glute Bridges

– 30s Jump Rope Practice

A.

For Quality

18-15-12-9-6

Burpees

Walking Lunges (BW)

Cal Row

* 50 Double Unders + 5 each Rotational Med Ball Toss after each round

– Goal: Sustainable Pace

L2: (30s Double Under Attempts)

L1: (Up downs) (Single Unders or Penguin Taps)

TIME CAP = 20:00

B.

Deadlift

3/3 x 3. 

OT2M

– DROP EACH REP

– 3 warm-up sets, 3 working sets

– Slight increase from last week

– If you have a 1RM you should be around 75%

C.

Pigeon Pose – 60s each

Lizard Pose – 60s each

(5 breaths each position, long inhale, longer exhale)