Wednesday, November 2


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:

– 2 each Spiderman Lunge

– 10 each X-Band Walk

– 30s Bike increasing pace each round


8 Rounds For Quality

25 Meter Bear Crawl

10 each Rotational Med Ball Slam (14/10)

30-45s Sandbag Hold

– Goal: Sustainable pace w Nasal breathing. For those wearing HR monitors you should be under 150 as much as possible.

*Sandbag Alternative:

Zercher Lift & Hold

-TIME CAP=30:00

-No time to record, record weight used



Air Bike:

15s Hard

45s easy