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:

– 20ft Bear Crawl

– 10 total Box Step-ups

– 200 M Run

A.

3 Rounds With A Partner

40 Box Jump Step Downs

3K Bike

200 Meter Farmer Carry Heavy

– Goal: Challenging pace, split all effort evenly with your partner.

L1: (30 Box Step-ups) (1500 Meter Bike)

B.

Double Leg Banded Hamstring Curl

100 AFAP. *Each time you break complete a 10s Hollow Hold