Prep
Equipment required: Foam roller, medium band, jump rope
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:
– 10 ft Elephant Walk
– 10 Banded Glute Bridges
– 30s Jump Rope Practice
A.
For Quality
18-15-12-9-6
Walking Lunges (BW)
Cal Row
* 50 Double Unders + 5 each Rotational Med Ball Toss after each round
– Goal: Sustainable Pace
L2: (30s Double Under Attempts)
L1: (Up downs) (Single Unders or Penguin Taps)
TIME CAP = 20:00
B.
Deadlift
3/3 x 3.
OT2M
– DROP EACH REP
– 3 warm-up sets, 3 working sets
– Slight increase from last week
– If you have a 1RM you should be around 75%
C.
– Pigeon Pose – 60s each
– Lizard Pose – 60s each
(5 breaths each position, long inhale, longer exhale)