Prep

Equipment required: Foam roller, medium band, light KB

1) Foam Roll Hamstrings + Quads x 60s each

2) 10 each Sciatic Nerve Floss

3) Biphasic Hip Flexor Stretch 60s each side

4) 3 Rounds:

– 20 ft Elephant Walk

– 10 Banded Glute Bridges

– 10 Goblet Squats

A.

With a 25 minute clock

AMRAP 4:

10 Goblet Squats (44/26)

15 Box Jumps

100 Meter Single Arm Farmer Carry

Max KB Rotational Clean

Rest 60s

Repeat this cycle x 5 times

– Goal: Unbroken sets at a steady/repeatable pace

Rx+: (62/44)

L3: (35/20)

L2: (26/DB 15)

L1: (20/DBs 10) (10 Box Step-ups)

– Single Arm Farmer Carry Alternate:

30s each Single Arm KB March

B.

Jefferson Kang Curl

3 x 3 10s down 10s up. Rest 60s

– Light weight #35 max