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:
– 10 ft Crab Walk Reverse
– 10 Banded Overhead Goodmornings
– 5 each Bodyweight Lunges
A.
Every 3:00 x 3 sets
400 Meter Run
– Goal: Efficient running technique at an 80% pace
L1: (200 Meter Run)
B.
Every 3:00 x 6 sets
60s Row/Bike
50 Meter Crossbody Carry
– Goal: 80% effort on the machine. alternate between Row and Bike each round
*Score = total distance on the Rower and Bike”
C.
Weighted Straight Leg Sit Ups
4 x 12-15. Rest 60s.