Prep
Equipment required: Foam roller, medium/light band
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 5:
– 5 each Banded Bird Dogs
– 10 Banded Front Squat
– 10 ft Elephant Walk
– 200 Meter Run
A.
6 x 1 each.
OT1M
– Stack plates as a target if regular box height is too high
– Start on one foot, land with one foot on the box
B.
1/4 x 5 each.
OT2M
– 1 Warm-up set, 4 working sets
C.
4 Rounds
20s Bike Sprint
Rest 90s.
– Goal: HARD push each round. Score = total calories.
D.
100 Reps AFAP