Prep
Equipment required: Foam roller, barbell, medium/light band
1) Foam Roll Glutes & Hamstrings 60s each
2) 10 Sciatic Nerve Floss each
3) 2 Rounds of:
– 6 RDLs
– 6 total Front Rack Reverse Lunges
– 6 Front Squats
– 10 steps each X-Band Walk
4) Review Rope Climb Technique and sacling options
A.
For Time With A Partner
1600 Meter Run
30 Power Cleans (135/95)
2K Row
20 Power Cleans (185/125)
4 Rope Climbs
4K Bike
10 Power Cleans (205/135)
4 Rope Climbs
*One person works. Split as needed.
L3: (115/75 – 135/95 – 155/105) (2 Rope Climbs per round)
L2: (95/65 – 115/75 – 135/95) (Rope Climb partial ascent)
L1: (800 Meter Run) (Deadlifts for Power Cleans 95/65) (Rope Climb Standing to Ground) (1K Row) (2K Bike)
TIME CAP = 35:00
B.
Extra Credit
Make up an extra credit session you missed from earlier in the week.
Plate Egyptian Shoulder Rotation
3 x 6-8 each. Rest 60s
3 x 15. Rest 60s
2 x 25 each. Rest 60s
3 x 12-15. Rest 60s
Recovery
5:00 easy Bike, Row, etc w Nasal Breathing