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
– 4 Yoga Push-ups
– 8 Air Squats
– 30s Jump Rope Practice
A.
EMOM20
Min 1: Bike/Row/Ski
Min 2: Sit Ups
Min 3: Single Unders
Min 4: DB Thrusters (20/15)
Min 5: Rest
– Goal: Sustainable pace, nasal breathing throughout
L2: (14/10)
L1: (10/8)
B.
Mobility Flow
AMRAP 8 at a slow pace with a light KB:
6 each KB Windmills
5 each KB Ballistic Rows
4 each Tall Kneeling KB Halos
3 each Front Rack Shin Box Hip Lift
– Goal: Connect your movement with your breath and move with intention
C.
Cooldown
– Lizard Pose – 60s each
– Adductor Rock back Stretch – 60s each
(5 breaths each position, long inhale, longer exhale)