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:

– 60s Row increasing pace each round

– 10 each X-Band Walk

– 10 total Box Step-ups

A.

WITH A RUNNING CLOCK TEAMS OF 2

Minutes 0:00-15:00

Max Rounds of:

8 total KB Front Rack Walking Lunges

8 Calorie Row

8 Box Jumps Step Downs

*One partner completes a full round at a time

15:00-30:00

Max Rounds of:

800 Meter Run

800 Meter Row

50 Air Squats

*Split work however desired

30:00-40:00

Max Distance Front Rack Double KB Carry, your choice of Weight.

– Goal: Challenging effort with quality movement

L1: (BW Walking Lunges) (Box Step-ups)

*Run alternate:

– 2400 Meter Bike

*Carry alternate:

– KB Front Rack March

C.

Cooldown

Pick 1-2 from the list below:

– Lizard Pose

– Scorpion Stretch

– Adductor Rock back Stretch

– Prayer Stretch

– Pigeon Pose

(5 breaths each position, long inhale, longer exhale)