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
A.
‘Old MacDonald’
For Max Distance with a partner:
15:00
Max 50 Meter Farmer Carry (70/53)
15:00
Max 50 Meter of Sledpush
*Score = total distance
B.
Glute Ham Raise
3 x 4-6. Rest 60s
L2: Band Assisted
L1: Med Ball Hamstring Curl 3 x 20