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Prep
Equipment required: Foam roller, light KB
1) Foam Roll Glutes & Hamstrings x 60s each
2) 5 Upward to Downward Dog w Toe Touch
3) 10 Dynamic Pigeon Pose each
4) 3 Rounds:
– 3 each KB Windmill
– 5 each KB Push Press
– 10 KB RDL
A.
With A Running Clock
0:00 – 5:00
500/400 Meter Row
Remaining time Max KB Overhead Carry
Rest 2:00
7:00 – 12:00
1000/700 Meter Bike
Remaining time Max Double Unders
Rest 2:00
14:00 – 19:00
500/400 Meter Row
Remaining time Max KB Front Rack Carry
Rest 2:00
21:00 – 26:00
1000/700 Meter Bike
Remaining time Max Double Unders
– Goal: Use a pace that is challenging but sustainable, then look to complete manageable sets of the remaining work. This should NOT be a sprint – quality over quantity.
Score = what you ate for breakfast =)
Rx+: (Handstand Hold for OH Carry)
L2: (Double Under attempts)
L1: (Single Unders or Penguin Taps)
