Wednesday 11.17.21


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:

– 20ft Bear Crawl

– 10 each X-Band Walk

– 10 each Band Iso Rows

– 100 M Run


4 Round For Time

400 Meter Run

30 total DB Renegade Rows

20 total KB Rotational Cleans

10 Jump Squats

– Goal: Challenging effort We completed this piece two weeks ago with a rest component. Use the same weights today that you did from the previous time. Your goal now is to complete this workout in 24:00 or less.

TIME CAP=30:00


Banded Face Pull-Apart

3 x 50. Rest as needed.

– lightest band possible