Prep
Equipment required: Foam roller, medium band, Plyo Box
1) Foam Roll Hamstrings + Quads x 60s each
2) 10 each Dynamic Pigeon Pose
3) Biphasic Hip Flexor Stretch 60s each side
4) 3 Rounds:
– 20 ft Elephant Walk
– 10 Banded Glute Bridges
– 5 each Box Step-ups
A.
For Time:
1K Row
10 Box Jumps Step Downs (24/20)
50 Meter Double KB Front Rack Carry (53/35)
750 Meter Row
15 Box Jumps Step Downs
50 Meter Double KB Front Rack Carry
500 Meter Row
20 Box Jumps Step Downs
50 Meter Double KB Front Rack Carry
250 Meter Row
25 Box Jumps Step Downs
50 Meter Double KB Front Rack Carry
– Goal: Sustainable pace, nasal breathing
L3: (44/26)
L2: (35/20)
L1: (500-400-300-200 Meter Row) (Box Step-ups)(26/DBs 10)
TIME CAP = 30:00
– Row Alternative:
Bike 2400-1800-1200-600
C.
50 Reps each AFAP.