Prep

Equipment required: Foam roller, medium band

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) 3 Rounds:

– 5 Up downs

– 10 Band Overhead Goodmornings

– 10 steps each X-band Walk

– 10 total Walking Lunges

5) Rowing Drills

A.

With A Running Clock With A Partner

0:00 – 10:00

20 Calorie Row

20 G2OH with a plate (45/25)

20 V-ups

12:00 – 22:00

20 Calorie Bike

20 Plate Walking OH Lunges

20 Sit ups

24:00 – 30:00

Recovery

10 Cal Bike

10 Cal Row

– Goal: Challenging effort – hard, but plenty in the tank. The remaining 6 minutes should be easy, and sustainable.

L2: (35/15)

L1: (25/10)

B.

Bent Over Neutral Grip Shoulder Fly

4 x 12-15. Rest 60s.