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 Elephant Walk
– 10 Banded Glute Bridges
– 5 Russian Swings
– 5 Goblet Squats
5) 3:00 Jump Rope Practice
A.
AMRAP 15 WITH A PARTNER
3 Rope Climb Standing to Ground
12 Russian Swings (70/53)
50 Meter Single Arm Farmer Carry
– Goal: Challenging effort, one partner completes a full round before switching
L3: (62/44)
L2: (53/35)
L1: (44/26)
B.
AMRAP 15 WITH A PARTNER
500 Meter Bike
12 Wall Balls (20/14)
50 Double Unders
– Goal: Challenging effort, one partner completes a full round before switching
L2: (30s Double Under Attempts)
L1: (Penguin Taps)