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) AMRAP 5:
– 5 each Banded Bird Dogs
– 10 Banded Overhead Goodmornings
– 5 each Plank Waves
A.
Every 6:00 x 5
12 Hollow Rocks
10 Up-downs
8 each KB Windmills
then remaining time:
Easy pace Bike, Ski or Row
– Goal: Nasal breathing, easy, sustainable pace.
Score = How many grams of protein you ate for breakfast
L1: (Half Kneeling KB Windmill)
B.
Side Plank with DB external rotation
3 x 8-10 each. Rest 60s.