Wednesday, December 28

Prep

Equipment required: Foam roller, medium/light band, light KB, plyo box

1) 1 Round:

– 60s each Foam Roll Glutes & Quads

– 10 each Dynamic Pigeon Pose

– 10 each Biphasic Hip flexor Stretch

2) 2 Rounds:

– 10s each Bird Dog Hold

– 10s each Star Plank

– 10s Curl-up

3) 3 Rounds of:

– 10 Banded Glute Bridges

– 10 total Box Step-ups

– 5 each Goblet Lateral Lunges

A.

Bike

15s Hard 45s Easy

B.

Row

15s Hard 45s Easy

C.

AMRAP16

5 each Landmine Lateral Lunge (45/25)

3-5 Rope Climb Standing to Ground

10 KBS (70/53)

10 Hand-Release Push-ups

– Goal: Sustainable Effort

L3: (35/15) (62/44)

L2: (25/10) (53/35)

L1: (15/Empty Bar) (10 Ring Rows) (44/26) (Box Push-ups)

D.

Single Leg FL Calf Raises

2 x 20 each. Rest 60s