Wednesday 5.4.22

Prep

Equipment required: Foam roller

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

– 5 Russian Baby Makers

– 100M Run

5) 2:00  Double Under Practice

A.

4 Rounds With A Partner

1k Row

100 Double Unders

100 Meter Farmer Carry Heavy

400 Meter Run

– Goal: Sustainable pace, split all effort evenly with your partner.

– TIME CAP=36:00

L1: (600 Meter Row) (Single Unders or Penguin Taps) (200 Meter Run)

B.

DB Plank Pull Through

3 x 10 each. Rest 60s.