Wednesday, July 6

Prep

Equipment required: Foam roller, medium band

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:

– 10ft Crab Walk Reverse

– 10 each X-Band Walk

– 20ft Bear Crawl

– 100 M Run

A.

For Time:

40-30-20-10

Wall Balls (20/14)

Butterfly Sit-ups

Calorie Row

Walking Lunges

– Goal: Sustainable/consistent pace. Break sets of sit-ups and WBs into sets of 10.

L1: (14/10) (20-15-10-5 calories)

TIME CAP = 30:00

B.

Front Rack Shin Box Hip Lift

3 x 6-8 each 3s down. Rest 60s.