Prep
Equipment required: Foam roller, medium/light band, light KB
1) 1 Round:
– 60s each Three-way Thoracic Spine Foam Roll & Foam Roll Glutes
– 3 each Spiderman Lunge
2) 3 Rounds of:
– 5 each Tall Kneeling KB Halo
– 5 Goblet Squat
– 5 5 KB RDLs
– 30s Jump Rope Practice
A.
5 Rounds
500 Meter Row
15 Wall Balls (20/14)
25 Double Unders
Rest 90s
– Goal: Challenging but repeatable effort
L2: (14/10) (30s Double Under Attempts)
L1: (300 Meter Row) (50 Single Unders)
TIME CAP=35:00
C.
Jefferson Kang Curl
3 x 3 10s down 10s up. Rest 60s