Prep
Equipment Required: Foam roller, barbell
1) 1 Round:
– Foam Roll Hamstrings & Adductors x 60s each
– 3 each Side/Side Deep Lunge + Twist
2) 2 Rounds:
– 1 each Bird Dog Hold 10s
– 1 each Star Plank 10s
– 1 Curl Up 10s
3) 3 Rounds:
– 10ft Duck Walk
– 5 RDLs
– 5 Push Press
– 5 Thrusters
– 60s Row Increasing pace each round
A.
2/8 x 3 every 60s.
– 2 Warm-up sets, 8 working sets
– These are SPEED reps
B.
For Time:
21-15-9
Calorie Row
Thrusters (95/65)
– Goal: Hard effort
L2: (75/55)
L1: (15-12-9 Cal Row) (DB Thrusters 25/15)
C.
3 x 20-30. Rest 60s
– Use a lighter Medball that doesn’t slip so you can complete big sets unbroken