Prep
Equipment required: Foam roller, light/medium band
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 3 Upward to Downward Facing Dog w Toe Touch
– 5 each Plank Waves
– 10 Band Pull-aparts
– 30s Double Unders
A.
Against A 30:00 Clock With A Partner
0:00 – 10:00
Max 50 Meter Single Arm Farmer Carries (70/53)
10:00 – 20:00
Max Distance Row
20:00 – 30:00
Max Rounds of:
10 Burpees
15 Double Unders
20 Air Squats
– Each partner completes a full round at a time for the circuit
L3: (62/44)
L2: (53/35)
L1: (35/20) (Up downs) (Single Unders or Penguin Taps)
B.
4 x 12-15. Rest 60s.