Prep
Equipment required: Foam roller, medium band, light KB
1) Foam Roll Hamstrings + Quads x 60s each
2) 10 each Sciatic Nerve Floss
3) Biphasic Hip Flexor Stretch 60s each side
4) 3 Rounds:
– 20 Ft Bear Crawl
– 10 total Box Step-ups
A.
AMRAP15
Min 0-5:
Bike/Row/Ski 15s hard 45s easy
Min 5-10:
30 Single Unders, 3 each Rotational Box Jumps Step downs
Min 10-15:
Bike/Row/Ski 15s hard 45s easy
– Goal: Hard push on sprints, maintain nasal breathing
B.
3/3 x 3.
OT2M
– DROP EACH REP
– 3 warm-up sets, 3 working sets
– if you have a 1RM you should be around 80%
L1: Deadlift
C.
3 x 15-20. Rest 60s