Prep

Equipment required: Foam roller, medium band

1) Oscillatory Foam Roll Hamstrings x 60s each

2) Sciatic Nerve Floss 10 each

3) 3 Rounds:

– 5 Cat Camels

– 7 Banded Goodmorning

– 9 Banded X-Walk each

4) 400 Meter Run as a group

A.

RDL

4 x 10. 

OT2M.

– build to a heavy 10 with perfect form

B.

WITH A PARTNER

5 Rounds of:

60 yard Sled push – heavy

5 Rounds of:

60 yard Front Rack Carry – light

5 Rounds of:

60 yard Sledpull – Lateral (30y each)

– Goal: Sustainable Pace.

B. 

1 ¼ DB Split Squat

2 x 20 each. Rest 90s.

– Use BW only