Prep
Equipment required: Foam roller, jump rope
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) AMRAP 6:
– 30s Jump Rope Practice
– 20 ft. Bear Crawl
– 10s Hollow Hold
– 5 each BW Lunges
A.
4 Rounds For Time With A Partner
400 Meter Run
50 Air Squats
50 Hollow Rocks
100 Meter Front Rack Carry
– Goal: Challenging effort with nasal breathing, sustainable split times on the Run.
L2: (30s of Double Under Attempts)
L1: (600 Meter Run) (30 Air Squats) (30 Hollow Rocks) (Single Unders or Penguin Taps)
TIME CAP = 30:00
B.
3 x 30-45s. Rest 60s.