Prep

Equipment required: Foam roller, empty barbell

1) Foam Roll Adductors + Quads x 60s each

2) Adductor Rockback Stretch x 60s each side

3) Biphasic Hip Flexor Stretch 60s each side

4) AMRAP 6:

– 10 ft Crab Walk Reverse

– 5 each Thoracic Rotations

– 5 Hang Muscle Cleans

– 5 Front Squats

– 5 Push Press

5) Rowing Drills

A.

Minute 1: 45 Row

Minute 2: 45s Hang Power Cleans (75/55)

Minute 3: 45s Bike

Minute 4: 45s Single Unders

Minute 5: 45s Barbell Thrusters

– Goal: Sustainable pace – leave enough in the tank that you can go for the entire 25 minutes with feeling like you’re able to continue at that pace for as long time if asked to do so. Barbell loading may seem too light – it’s not!

B.

Banded Facepull Apart

2 x 50. Rest as needed.

– lightest band possible