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:
– 1 Spiderman Lunge each
– 5 each Box Step-ups
– 20ft Bear Crawl
A.
AMRAP 30 WITH A PARTNER
20 Cal Row
10 Sit Ups
15 Cal Bike
100 Meter Farmer Carry (70/53)
– Goal: This should be 100% sustainable. For those wearing HR monitors your average should be around 60-70% of MHR, nasal breathing is encouraged.
L3: (62/44)
L2: (53/35)
L1: (26/20)