Prep
Equipment required: Foam roller, light KB
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
– 5 each Split Squats
– 10s Hollow Hold
5) Rowing Drills
A.
For Time With A Partner
80-60-40-20
Calorie Row
Walking Lunges (BW)
Sit Ups
*Complete 30 Meter Bear Crawl or 40 Ft Handstand Walk after each completed round.
**One partner works. Split in half
– Goal: Moderate effort
Rx+: (Start with round of 100)
L1: (Reps of 60-40-20)
TIME CAP = 35:00
B.
3 x 15-20. Rest 60s
C.
Pick 1-2 from the list below
(5 breaths each position, long inhale, longer exhale)