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) 3 Rounds:
– 5 Up downs
– 10 Band Overhead Goodmornings
– 10 steps each X-band Walk
– 10 total Walking Lunges
5) Rowing Drills
A.
With A Running Clock With A Partner
0:00 – 10:00
20 Calorie Row
20 G2OH with a plate (45/25)
20 V-ups
12:00 – 22:00
20 Calorie Bike
20 Plate Walking OH Lunges
20 Sit ups
24:00 – 30:00
Recovery
10 Cal Bike
10 Cal Row
– Goal: Challenging effort – hard, but plenty in the tank. The remaining 6 minutes should be easy, and sustainable.
L2: (35/15)
L1: (25/10)
B.
Bent Over Neutral Grip Shoulder Fly
4 x 12-15. Rest 60s.