Prep
Equipment required: Foam roller, light/medium band, light KB
1) Foam Roll Glutes & Hamstrings x 60s each
2) 3 Rounds:
– 2 each Shin Box + Forward Fold
– 5 each Banded Bird Dogs
– 5 each Reverse Lunges
3) Rowing Drills
A.
For Time:
2K Row
50 Air Squats
50 Butterfly Sit-ups
1K Row
50 Air Squats
50 Hollow Rocks
500 Meter Row
50 Air Squats
50 total Russian Twists w a Plate
– Goal: Sustainable effort. Work on your pacing and nasal breathing.
L1: (1000 – 500 – 250 Meter Row)
– Row Alternative:
1600 – 800 – 400 Meter Run
5K – 2500 Meter – 1200 Meter Bike
TIME CAP = 35:00
B.
Pistol Bottom Position Hold
3 x 10-20s each. Rest 60s