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Prep:
Equipment required: Foam roller, light band
1) Foam Roll – where you’re sore for 30-60s per spot
2) Spiderman Lunge 4 each
3) Bird Dogs: 2 x 10 each
4) X-Band Walk + Goodmorning x 2 Rounds (5 reps right/5 reps left/5 GM)
5) Bike, Row, Jump Rope: 8 x 20s on/10s off – increase intensity each round
A.
-5 minutes
-Coach led
B.
0:00 – 18:00
Bike, Row, Light Jog, Single Unders – you can split 20:00 between multiple pieces in 2:00 increments.
18:00 – 30:00
Odd Object Carry x 100 Ft sets.
– Goal: Today is intended to be low-intensity aerobic training, let your intensity be dictated by your ability to nasal breath. If you don’t have Sandbags/Stones/Heavy Medball etc perform a Front Rack, Farmer, or Crossbody Carry.
C.
10 reps each side
