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
5) Clean Barbell Warm-up
A.
AMRAP 30 WITH A PARTNER
Buy in: 1 Mile Run
Then with remaining time AMRAP:
30 Burpees
40 Hang Power Cleans (115/75)
50 Wall Balls (20/14)
– Goal: Split work evenly, including the run. Think hard about running distances as this will make or break how well you and your partner do on today’s workout.
Rx+: (135/95)
L3: (95/65)
L2: (75/55) (14/10)
L1: (Up-downs)(45/35 or DB Hang Power Clean 25/15) (10/8)
B.
Arms & Abs
Reps of:
40-30-20-10:
10 Hollow Rocks after each set