Prep

Equipment Required: Medium band, foam roller

1) Foam roll wherever you need it x 60s each side

2) 3 each Spiderman Lunge

3) AMRAP 6:

– 5 Yoga Push-ups

– 5 each Thoracic Rotations

– 5 Banded Overhead Squat

– 30s Double Under Practice

4) Rowing Drills

A.

3 Rounds With A Partner

60 DB Thrusters (20/15)

800 Meter Run

100 Double Unders

1200 Meter Row

– Goal: Challenging effort, small sets and fast transitions

L2: (14/10) (60s Double Under attempts)

L1: (10/8) (Penguin Taps or Single Unders)

TIME CAP = 40:00

B.

Pick 1-2 from the list below:

– Lizard Pose

– Scorpion Stretch

– Adductor Rock back Stretch

– Prayer Stretch

– Pigeon Pose

(5 breaths each position, long inhale, longer exhale)