Prep
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:
– 60s Row increasing pace each round
– 10 each X-Band Walk
– 10 total Box Step-ups
A.
WITH A RUNNING CLOCK TEAMS OF 2
Minutes 0:00-15:00
Max Rounds of:
8 total KB Front Rack Walking Lunges
8 Calorie Row
*One partner completes a full round at a time
15:00-30:00
Max Rounds of:
800 Meter Run
800 Meter Row
50 Air Squats
*Split work however desired
30:00-40:00
Max Distance Front Rack Double KB Carry, your choice of Weight.
– Goal: Challenging effort with quality movement
L1: (BW Walking Lunges) (Box Step-ups)
*Run alternate:
– 2400 Meter Bike
*Carry alternate:
– KB Front Rack March
C.
Cooldown
Pick 1-2 from the list below:
(5 breaths each position, long inhale, longer exhale)