PrepPrep
Equipment Required: foam roller, light/medium band, plyo box, light DB
1) Foam roll lats 60s each
2) 3-Way Banded Shoulder/Lat Stretch x 30s each position
3) AMRAP 6:
– 15 Banded Pull-aparts
– 10 Banded Glute Bridge
– 5 Box Step-ups each
4) 3:00 Jump Rope Practice
A.
For Time:
Buy-in
150 Double Unders
Then,
30 DB Renegade Rows each (50/35)
60 Russian Swings (70/53)
30 Burpee Box Jumps (24/20)
60 Russian Swings
Cash-out:
150 Double Unders
TIME CAP = 25:00
– Goal: Moving more intentionally today, find a pace that’s challenging but sustainable. All DB/KB work should be able to be completed in 2-3 sets. Try to finish in under 25:00 minutes.
B.
– Worlds Greatest Stretch x 10 reps each side
– Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)