Prep

Equipment required: Foam roller, medium band, light KB

1) Foam Roll Hamstrings + Quads x 60s each

2) 10 each Sciatic Nerve Floss

3) Biphasic Hip Flexor Stretch 60s each side

4) 3 Rounds:

– 20 ft Elephant Walk

– 10 Banded Glute Bridges

– 5 Tall Kneeling KB Halo each

5) Barbell Warm-up (Clean)

A.

Partner Conditioning

40-30-20-10

Power Cleans (115/75)

Wall Balls (20/14)

Bike Cals

– Goal: Challenging pace on the Barbell and Burpees, recover on the Bike.

Rx+: (135/95) (30/24)

L2: (95/65) (14/10)

L1: (40-30-20-10) (DBs 30/20) (10/8)

TIME CAP = 30:00

B. 

Recovery

10 minutes of easy bike, walk, or row..