Prep
Equipment required: Foam roller, light KB
1) Foam Roll Adductors + Glutes x 60s each
2) Adductor Rockback Stretch x 60s each side
3) Dynamic Pigeon Pose x 10 each.
4) AMRAP 5:
– 20ft Reverse Bear Crawl
– 8 KBS
– 5 each Tall Kneeling KB Halo
A.
EMOM 20 – Teams of 3
Minute 1: Max Renegade Row + Push-up
Minute 2: Max Cal Bike
Minute 3: Max KBS (53/35)
Minute 4: Rest
– Goal: Challenging effort, as close to unbroken as possible on the KBS.
*All three partners working at once. Score = total reps completed. Renegade Row both arms, then 1 Push-up = 1 rep.
Rest 2:00 then proceed to “B”
B.
AMRAP 10 – Teams of 3
Max 50 Meter Carry Relay
– Front Rack Carry (53/35)
– Farmer Carry
– Goal: Challenging effort. Alternate each round between Front Rack and Farmer Carry
* Score = total trips
C.
Recovery
5 mins easy Bike, Row, Jog