Friday 10.15.21

Prep

Equipment Required: foam roller, light/medium band

1) Foam Roll Hamstrings x 60s each

2) 4 Single Leg Upward Dog to Standing each

3) 3 Rounds:

– 2 Russian Baby Makers

– 4 Up Downs

– 6 Walking Lunges each

– 8 Banded Good Mornings

A1.

Split Stance Glute Hip Thrust

4 x 8-10 each. 1s top hold.

– slightly heavier than last week

OT1:30

A2.

Goblet Box Squat

4 x 12-15. 3s down. 

– same weight as last week

OT1:30

B.

‘Bodycast’

In 7:00 Window:

1k Row

Remaining time Max: Wall Balls (20, 14)

– Goal: Hard effort. Shoot for 75+ wall balls.

Rx+: (90 Wall Balls)

L2: (14/10)

L1: (600 M Row) (10/8)

C.

Side Plank

​​4 x 15s each side. Rest 60s.

– squeeze abs hard