Prep
Equipment required: Foam roller, medium/light band, light KB, plyo box
1) 1 Round:
– 60s each Foam Roll Glutes & Quads
– 10 each Dynamic Pigeon Pose
– 10 each Biphasic Hip flexor Stretch
2) 2 Rounds:
– 10s each Bird Dog Hold
– 10s each Star Plank
– 10s Curl-up
3) 3 Rounds of:
– 5 Banded Overhead Goodmornings
– 10 total Box Step-ups
– 5 KB Squat Jumps
A.
2/4 x 6 each 3s down.
OT2:30
L1: Goblet, DB Suitcase Hold or Bodyweight
B.
‘Christine’
3 Rounds for time:
500 Meter Row
12 Deadlifts (@Bodyweight)
– Goal: Challenging effort
L2: (3/4 BW Deadlift)
L1: (300 Meter Row) (1/2 BW Sumo Deadlift) (10 Box Step-ups)
TIME CAP = 15:00
C.
3 x 20 each. Rest 60s