Prep
Equipment required: Foam roller, Light KB, light band
1) Foam Roll Glutes & Hamstrings x 60s each
1) 3 each Spiderman Lunge
2) 3 Rounds:
– 5 Goblet Squat 1s Hold
– 5 each Tall Kneeling KB Halo
– 5 KB RDLS
A.
For Time With A Partner
2k Row
150 Russian Swings (70/53)
1k Row
100 Wallballs (20/14)
2k Row
– Goal: Sustainable pacing, smaller sets on Wall Balls so you can keep moving and not hit fatigue too quickly.
Rx+:
L3: (62/44)
L2: (53/35) (14/10)
L1: (35/20) (10/8) (1K, 500 Meter Row)
TIME CAP = 35:00
B.
1 Round:
– Pick a weight you can only complete 4-6 reps with, then, work your way down the rack completing 2-3 reps more on each set. No rest as you work your way down.
– Goal: Complete 4-5 sets with descending weight.
C.
Cooldown
Pick 2 from the list below:
– Pigeon Pose – 60s each
– Scorpion Stretch – 60s each
– Lizard Pose – 60s each
– Adductor Rock back Stretch – 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)