Prep
Equipment required: Foam roller, medium band
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 Bear Crawl
– 10 Banded Overhead Squats
– 10 Scap Pull-ups
– 5 Up downs
A.
For time in teams of 3:
30-60-90
Calories Air Bike
Hang Power Snatch (75/55)
15-30-45
Burpee Pull-ups
– Goal: Sustainable effort. Split work evenly among all three people. BB loading is intended to be light today and done in sets of 7-10.
L2: (65/45)
L1: (DB Hang Power Snatch 30/20) (Up downs + Ring Assisted Pull-ups)
TIME CAP = 30:00
B.
Recovery
EMOM 10:
ODD Min: 50s easy Row
Even Min: 50s easy Bike