Warm up: Coach’s Choice Pre-Mobility: Banded hamstring flossing on rig x 60s on each side
Health and Fitness:
A. Every 3 mins for 15 min (5 sets):
Press X 5 reps (build)
Weighted hip bridge 10-12
B. For time:
21-18-15-12-9
KBS (55/35, adv 70/55)
75 Double unders between each set (100 singles)
*please make sure to choose load and rep scheme that will have this complete in under 8 mins*
C. Optional: 400m KB Farmers carry (around 2 buildings, use a load that you can carry at least 100m at a time
Classic:
A. Every 3 mins for 15 min (5 sets):
Press X 5 reps suggested loading 70%, 75%, 80%, 82%, 85%, rest 20s
Hip Extension on GHD x 10-12 @2111
B. For time:
21-18-15-12-9
KBS (55/35, adv 70/55)
75 Double unders between each set
*chose load and rep scheme to be able to complete in 8min or less
C. 400m KB Farmers carry (around 2 buildings, use a load that you can carry at least 100m at a time)
Mobility: Foam Roll, Pigeon, banded overhead