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Prep
Equipment Required: Foam roller, Medium band, light KB
1) Foam roll wherever you need it x 60s each side
2) 10 Russian Baby Maker + Thoracic Rotation
3) 3 rounds:
– 5 Yoga Push-ups
– 5 each Half Kneeling KB Windmill
– 10 Banded Overhead Goodmornings
A.
For Quality
0:00 – 10:00
Max rounds of:
1 each Turkish Get-ups
200 Meter Run
3 each KB Windmills
10:00 – 20:00
Max 25 Meter Sled Push
Rest 60s between sets
20:00 – 30:00
Row, Bike, Ski Erg
15s hard/45s easy
– Goal: Sustainable effort. Your choice of weights today. This workout can be done in ANY order to facilitate the class flow.
L1: (Turkish sit-up) (Half Kneeling KB Windmill)
– Sledpush Alternative:
Max 25 Meter Partner Band Sprints. Rest 60s
B.
Max 60 Ft Trips in 4:00
