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Prep

Equipment required: Foam roller, box, jump rope

1) Foam Roll Hamstrings x 60s each

2) Sciatic Nerve Floss x 10 each

3) Adductor Rockback Stretch x 60s each side

4) 3 Rounds:

– 10 ft Crab Walk Reverse

– 10 total Box Step-ups

– 30s Jump Rope Practice

5) Rowing Drills

A.

For Time:

2k Row

25 Double Unders

20 Box Jumps w. Step-down

Rest 2:00

1k Row

50 Double Unders

20 Box Jumps w. Step-down

Rest 2:00

500 Meter Row

100 Double Unders

20 Box Jumps w. Step-down

– Goal: Nasal breathing throughout

L2: (30s, 60s, 2:00 Double Under Practice)

L1: (Single Unders or Penguin Taps) (Box Step-ups)

TIME CAP = 30:00

B.

Banded Pull Through

1 x 100.

– complete 100 reps without stopping.

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