Prep
Equipment required: Foam roller, medium band, light KB
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 5:
– 10 ft Crab Walk Reverse
– 10 each X-band Walks
– 10 total Goblet Reverse Lunges
– 10 Russian Swings
A.
Partner Conditioning
1 Mile Farmer Carry (70/53)
*One person carries while the other person runs 400 meters. When the partner that runs 400 meters is done, both athletes perform 10 Goblet Squats + 10 Russian Swings (using the one KB from the two you’re carrying). This workout is complete once a mile of farmer carries are done (total between both of you and your partner).
L3: (62/44)
L2: (53/35)
L1: (26/20)
TIME CAP = 30:00
B.
Accumulate max reps in 3:00
– Goal: 100+