Prep
Equipment Required: Foam roller
1) Foam roll where you need it 60s each
2) 10 Upward to Downward Facing Dog w Toe Touch
3) 3 Rounds:
- 20 Mountain Climbers
- 10 Air Squats
- 5 Push-ups
4) Running Drills
A.
For total time:
Run 1 Mile
50 Burpees
Rest 3:00
Run 1 Mile
50 Burpees
- Goal: Sustainable pace for your first round and slightly more challenging on your second. Your second split should be within 90s of your first split.
-Scale mile run to 800m run, scale burpees to no push up burpee
-TIME CAP = 30:00
B.
60s max reps Banded Pushdowns
60s max reps Banded Pull-aparts
60s max reps Banded Curls
- Goal: 50 reps each movement.
- Rest as needed between movements.