Prep
Equipment Required: Medium band, foam roller, empty barbell
1) Foam roll wherever you need it x 60s each side
2) 3 each Spiderman Lunge
3) 3 rounds:
– 5 Yoga Push-ups
– 5 each Thoracic Rotations
A.
Partner Conditioning
40-30-20-10
Power Cleans (135/95)
Burpees
*100 Meter Farmer Carry after each set of Burpees (70/53)
– Goal: Smooth pacing, splitting reps all evenly including Farmer Carries.
Rx+: (155/105) (62/44)
L3: (115/75) (53/35)
L2: (95/65) (44/26)
L1: (30/30 DB Hang Power Clean) (35/20)
C.
Recovery
10:00 easy Bike, Row, Jog, Light Sled Pull