Prep
Equipment required: Foam roller, light KB
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:
– 10 Ft Crab Walk
– 10s Hollow Hold
– 10 each Bodyweight Lunges
– 3 each KB Figure 8
A.
5 Rounds of 40s Work/20s Rest
Min 1: Max 25 Meter Single Arm Front Rack Carry
Min 2: Hollow Rocks
Min 3: Walking Lunges
Min 4: KB Figure 8s
Min 5: Max 25 Meter Sledpush
– Goal: Sustainable pacing, choose loads and scaling that allow to complete 40s of work each round without stopping.
B.
3 x 6-8 each 3s down. Rest 60s.
L1: Unweighted