Prep
Equipment required: Foam roller, light/medium band, light KB, jump rope
1) 1 Round:
– 60s each Foam Roll Glutes & Hamstrings
– 3 each Spiderman Lunge
2) AMRAP 5:
– 5 each Goblet Reverse Lunges
– 5 Banded Overhead Goodmornings
– 10 Banded Pull-aparts
– 30s Jump Rope Practice
A.
5 Rounds
1 Set *KB Flow Complex from last week
15/12 Cal Bike
30 Sit Ups
45 Double Unders
– Goal: Sustainable effort, nasal breathing.
– 2:00 stagger start to accommodate everyone on bike
TIME CAP = 30:00
*KB Flow Complex:
5 each KB Windmills
4 each KB Ballistic Rows
3 each Tall Kneeing KB Halos
2 each Front Rack Shin Box Hip Lift
B.
2 x each side. Rest 60s
C.
Cooldown
– Scorpion Stretch – 60s each- Lizard Pose – 60s