Prep
Equipment required: Foam roller, light/medium band
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 10ft Crab Walk
– 10 Band Pass through
– 10 Band Pull-aparts
A.
AMRAP 20
8 each Walking Lunge Steps
12 each Renegade Rows (50/35)
25 Meter Sled Pull Backwards
– Goal: Sustainable effort, nasal breathing
L3: (40/25)
L2: (30/15)
L1: (20/10) (Box Push-ups)
B.
4 x 100 Meters. Rest 90s
– Increase from last week
C.
3 x 6-8 each. Rest 60s.
– Keep hips fully extended in the frontal plane