Prep
Equipment Required: Medium band, foam roller
1) Foam roll wherever you need it x 60s each side
2) 4 Spiderman Lunge each
3) 3 rounds:
- 5 Yoga Push-ups
- 5 Thoracic Rotations each
- 10 Banded Overhead Squat
A.
WITH A RUNNING CLOCK WITH A PARTNER
0:00 – 8:00
7 DB Devils Press (40/25)
10 No Push-up Burpees
*One partner completes a full round. Goal = 3 rounds each.
8:00-10:00 – REST
10:00 – 18:00
Farmer Carry x 180ft – heavy
*One partner completes one round at a time. Goal = 4 rounds each
18:00-20:00 – REST
20:00 – 28:00
Sledpull Rows x 180ft – heavy
*One partner completes one round at a time. Goal = 4 rounds each
- Goal: Have fun! Today is less about score
and more about getting a good sweat!
B.
Double Leg Banded Hamstring Curl
4 x 25.
-Rest 60s.