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:

– 20 Ft Bear Crawl

– 10 each Band X-Walks

– 5 Goblet Squats

– 5 each Goblet Reverse Lunges

Notes:

– Metcon: Keep output consistent across all 4 rounds, start out a little slower than you might normally. Focus on movement, posture and breathing.

A.

With A 24:00 Clock

5:00 Clock

4 Goblet Squat + Reverse Lunge (44/26)

8 each KB Rotational Clean & Press

100 Meter each Single Arm Farmer Carry

10 Box Jump Step Downs (24/20)

Max Cal Bike/Row/Ski

Rest 60s

x 4

– Goal: Unbroken sets at a steady/repeatable pace. 1 rep = 1 Goblet Squat + 1 each Reverse Lunge

Rx+: (53/35)

L3: (35/26)

L2: (26/20)

L1: (20/DB 15) (Box Step-ups)

B.

Tibia Raise

2 x 25. Rest 60s