Prep
Equipment required: Foam roller, medium band, plyo box
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:
- 10 ft Crab Walk Reverse
- 10 total Box Step-ups
- 15 Band Pull-aparts
- 150 M Row
A.
For Time With A Partner
50-40-30-20-10:
Russian Swings (70/53)
Abmat Sit-ups
Box Jumps w. step down (24/20)
Ring Rows
*Both partners row 500 meters after each completed round.
- Goal: One person works – split into manageable sets. Know that there are 150 total reps of each movement.
L3: (62/44)
L2: (53/35) (20″ Box Jump w. Step Down)
L1: (36/20) (Box Step-ups) (200 Meter Run)
B.
Cool down
- Pigeon Pose – 60s each
- Lizard Pose – 60s each