Prep
Equipment required: Foam roller, medium band, light plate
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:
– 20 Ft Bear Crawl
– 10 Banded Overhead Goodmornings
– 5 each Plate Lunge & Twist
– 5 each Plank Wave
A.
For Quality
5:00
Bike/Ski/Row 15s hard 45s easy
5:00
AMRAP: 30 Single Unders, 5 each Rotational MB Toss
5:00
Bike/Ski/Row 15s hard 45s easy
– Goal: Sustainable pace
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 70%