Wednesday 9.22.21


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 X-Band Walk each

– 100 M Run


With A Partner, Not For Time

500 Meter Sled Drag – moderate

400 Meter Lateral Sled Pull (200m each)

300 Meter Double KB Front Rack Carry

200 Meter Backward Sled Drag

100 Meter Double KB OH Carry

– Goal: Have fun today and work with someone with comparable ability. The sled work should be moderate meaning you can work for big sets ie. 50-100m without stopping.


Banded Overhead Triceps

Accumulate 100 reps. Rest as needed.