Saturday 9.18.21


Equipment required: Foam roller, medium band

1) Foam Roll Adductors + Quads x 60s each

2) Adductor Rockback Stretch x 60s each side

3) Biphasic Hip Flexor Stretch 60s each side

4) 3 Rounds:

– 2 Upward to Downward Facing Dog w Toe Touch

– 10 X-Band Walk each

– 100 M Run


Partner Conditioning

For time:

1 Mile Medball Run (20/14)


150 Partner Wall balls

1 Mile Run – no medball

– Goal: The goal today is to come up with a strategy that allows you to stay consistent but the emphasis is on fun today! FYI: We are testing Karen next Thursday so use today as an opportunity to refine your Wall Ball technique.

TIME CAP = 30:00

L2: (14/10)

L1: (800 Meter Runs) (10/8)



5 minutes easy on either bike, row, jog.