Prep
Equipment required: Foam roller, light KB, 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) AMRAP 6:
– 20ft Bear Crawl
– 5 KB RDL
– 10 each X-Band Walk
– 100 M Run
A.
‘Farmer’s Only’
AMRAP 30 with a partner:
10 Tire Flips
50 Meter Sled Push
100 Meter Farmer Carry
– Goal: Challenging effort, split all reps evenly with your partner
B.
Cooldown
– Pigeon Pose – 60s each
– Scorpion Stretch – 60s each
– Lizard Pose – 60s each
– Prayer Stretch – 60s
– Adductor Rock back Stretch – 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)