Prep

Equipment required: Foam roller, medium/light band, light KB, plyo box

1) 1 Round:

– 60s each Foam Roll Glutes & Quads

– 10 each Dynamic Pigeon Pose

– 10 each Biphasic Hip flexor Stretch

2) 2 Rounds:

– 10s each Bird Dog Hold

– 10s each Star Plank

– 10s Curl-up

3) 3 Rounds of:

– 5 Banded Overhead Goodmornings

– 10 total Box Step-ups

– 5 KB Squat Jumps

A.

Front Rack Box Step Down

2/4 x 6 each 3s down.

OT2:30

L1: Goblet, DB Suitcase Hold or Bodyweight

B.

‘Christine’

3 Rounds for time:

500 Meter Row

12 Deadlifts (@Bodyweight)

21 Box Jump Step Downs

– Goal: Challenging effort

L2: (3/4 BW Deadlift)

L1: (300 Meter Row) (1/2 BW Sumo Deadlift) (10 Box Step-ups)

TIME CAP = 15:00

C.

Adductor Plank

3 x 20 each. Rest 60s