Prep
Equipment required: Foam roller, medium band
1) Foam Roll Adductors + Quads x 60s each
2) Adductor Rockback Stretch & Biphasic Hip Flexor Stretch x 60s each side
3) 3 each Spiderman Lunge
4) 3 Rounds:
– 10 ft Crab Walk Reverse
– 5 each Walking Lunges
– 5 each Plank to Forearm Plank
5) Running Drills
A.
‘Quads and Abs’
For time:
Run 1 Mile
50 Air Squats
50 Butterfly Sit-ups
Run 800 Meters
50 Air Squats
50 Hollow Rocks
Run 400 Meters
50 Air Squats
50 total DB Renegade Rows – light
– Goal: Sustainable effort. If you’re feeling good today, work on your pacing and nasal breathing.
L1: (800-400-200 Meter Run)
– Alternative to run:
2K-1K-500 Meter Row
TIME CAP = 35:00
B.
Double Leg Banded Hamstring Curl
3 x 30. Rest 60s.