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:

– 1 Spiderman Lunge each

– 5 each Box Step-ups

– 20ft Bear Crawl

A.

AMRAP 30 WITH A PARTNER
20 Cal Row

10 Sit Ups

15 Cal Bike

100 Meter Farmer Carry (70/53)

– Goal: This should be 100% sustainable. For those wearing HR monitors your average should be around 60-70% of MHR, nasal breathing is encouraged.

L3: (62/44)

L2: (53/35)

L1: (26/20)