Prep
Equipment required: Foam roller, medium band
1) Foam Roll Adductors + Quads x 60s each
2) Adductor Rockback Stretch x 60s each side
3) 3 rounds:
– 5 each Thoracic Rotations
– 20 ft. Bear Crawl
– 10 Banded Overhead Goodmornings
A.
EMOM 30
Minute 1: 45s Row
Minute 2: 45s Walking Lunges
Minute 3: 45s Devil’s Press (35/25)
Minute 4: 45s Butterfly Sit-ups
Minute 5: 45s Alt. Box Step-ups
– Goal: Sustainable pace, nasal breathing. You should be able to work for all intervals consistently for 45s with plenty in the tank. Score = total calories on Row.
L2: (25/15)
L1: (15/10)
B.
3 x 15-20 each. No rest.