Prep

Equipment required: Foam roller, medium/light band

1) Foam Roll Glutes & Hamstrings x 60s each

2) 10 each Sciatic Nerve Floss

3) AMRAP 5:

– 5 each Banded Bird Dogs

– 5 Band Overhead Goodmornings

– 10 ft Elephant Walk

3) Air Bike 10-15s sprint for max watts

A.

Sled Push

6-8 sets

Max Load x 100 ft. 

Rest 2min

– Goal: Heavy

TIME CAP = 15:00

B.

‘GPP or Bust’

AMRAP 20:

50 Meter total Single Arm Front Rack Carry (70/55)

15 Goblet Squats

50 Meter total Single Arm Farmer Carry

30 Russian KBS

Rest 2:00

– Goal: Tough effort. While the effort is higher today this shouldn’t feel like a CF workout – you should have no problem maintaining your output for all rounds. Goal 5+ rounds.

C.

Double Leg Banded Hamstring Curl

Accumulate 100+ reps (max reps in 2:00)