Prep
1) Foam roll wherever you need it.
2) 3 Rounds (increasing pace):
1:00 Bike
10 total Box Step-ups
10 Scap Pull-ups
A.
AMRAP 30 In Teams Of 2
12 Power Cleans (135/95)
12 Cal Bike
12 Pull-ups
400 Meter Run
– Goal: Split work evenly, and keep a challenging but sustainable pace.
L3: (115/75)
L2: (95/65) (Band Assisted Pull-ups)
L1: (KBS 35/20) (Box Step-ups) (Ring Assisted Pull-ups)
C.
– Pigeon Pose – 60s each
– Lizard Pose – 60s each
(5 breaths each position, long inhale, longer exhale)