Prep
Equipment required: Foam roller, light KB
1) Foam Roll Hamstrings + Quads x 60s each
2) 5 Upward to Downward Facing Dog w Toe Touch
3) Biphasic Hip Flexor Stretch 60s each side
4) 3 Rounds:
– 10ft Crab Walk
– 5 each Lateral Lunges
– 5 Goblet Squats 1s pause
– 30s Jump Rope practice
A.
For Time
50-40-30-20-10
Air Squats
Double Unders
25-20-15-10-5
Cal Row
*25 Meter Bear Crawl after each round
– Goal: Sustainable pace with Nasal breathing
L2: (40s Double Under Attempts)
L1: (Reps of 40-30-20-10) (Penguin Taps or Single Unders) (Reps of 20-15-10-5)
TIME CAP = 25:00
B.
Sled Push
4 x 100 Meters.
Rest 60-90s
– Keep weight light, these are NOT sprints.