Wednesday, July 13


Equipment required: Foam roller, jump rope

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) AMRAP 6:

– 30s Jump Rope Practice

– 20 ft. Bear Crawl

– 10s Hollow Hold

– 5 each BW Lunges


4 Rounds For Time With A Partner

400 Meter Run

50 Air Squats

50 Double Unders

50 Hollow Rocks

100 Meter Front Rack Carry

– Goal: Challenging effort with nasal breathing, sustainable split times on the Run.

L2: (30s of Double Under Attempts)

L1: (600 Meter Run) (30 Air Squats) (30 Hollow Rocks) (Single Unders or Penguin Taps)

TIME CAP = 30:00


Wheels on the bus

3 x 30-45s. Rest 60s.