Prep
Equipment required: Foam roller, box, jump rope
1) Foam Roll Hamstrings x 60s each
2) Sciatic Nerve Floss x 10 each
3) Adductor Rockback Stretch x 60s each side
4) 3 Rounds:
– 10 ft Crab Walk Reverse
– 10 total Box Step-ups
– 30s Jump Rope Practice
5) Rowing Drills
A.
For Time:
2k Row
25 Double Unders
20 Box Jumps w. Step-down
Rest 2:00
1k Row
50 Double Unders
20 Box Jumps w. Step-down
Rest 2:00
500 Meter Row
100 Double Unders
20 Box Jumps w. Step-down
– Goal: Nasal breathing throughout
L2: (30s, 60s, 2:00 Double Under Practice)
L1: (Single Unders or Penguin Taps) (Box Step-ups)
TIME CAP = 30:00
B.
1 x 100.
– complete 100 reps without stopping.