Prep
Equipment required: Foam roller, medium band, light KB
1) Foam Roll Hamstrings + Quads x 60s each
2) 10 each Sciatic Nerve Floss
3) Biphasic Hip Flexor Stretch 60s each side
4) 3 Rounds:
– 10 Ft Crab Walk
– 10 Band Pass Throughs
– 5 each Bodyweight Lunge
– 60s Row increasing pace
A.
Teach TGU
5:00 to practice positions and transitions in the TGU. Light weight, sets of 1-2 per side
B.
5 Rounds
Against a 4:00 Clock
30 Double Unders
20 total Rotational MedBall Slams
1 each TGU
Remaining time Max Cal *alternate between Row/Bike each round
Rest 60s
– Goal: Challengine but repeatable efforts each round. Your choice of weight on TGU
L2: (30s Double Under Attempts)
L1: (Penguin Taps or Single Unders) (2 each Turkish Sit-ups)
C.
Plate Figure 8’s
2 x 10 each. Rest 60s