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:
– 10 Ft Elephant Walk
– 10 Band Front Squats
– 100 Meter Run
A.
For Time:
28-21-14-7
Cal Row/Bike/Ski
50 Meter each Single Arm OH Carry
28-21-14-7
Cal Row/Bike/Ski
50 Meter Backwards Sled Pull
– Goal: Nasal breathing pace
*Sled Alternate:
3 x 10s each Single Leg Wall Sit
TIME CAP = 35:00
B.
Jefferson Kang Curl
3 x 3 10s down 10s up. Rest 60s