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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:

– 20 Ft Bear Crawl

– 4 Yoga Push-ups

– 8 Air Squats

– 30s Jump Rope Practice

A.

EMOM20

Min 1: Bike/Row/Ski

Min 2: Sit Ups

Min 3: Single Unders

Min 4: DB Thrusters (20/15)

Min 5: Rest

– Goal: Sustainable pace, nasal breathing throughout

L2: (14/10)

L1: (10/8)

B.

Mobility Flow

AMRAP 8 at a slow pace with a light KB:

6 each KB Windmills

5 each KB Ballistic Rows

4 each Tall Kneeling KB Halos

3 each Front Rack Shin Box Hip Lift

– Goal: Connect your movement with your breath and move with intention

C.

Cooldown

Lizard Pose – 60s each

Adductor Rock back Stretch – 60s each

(5 breaths each position, long inhale, longer exhale)

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