1. Movement Prep/Activation
10 sets
“Rowling” – 1 Burpee for every meter over or under 100m (5 burpee max). Have athletes partner up and go 1:1 on sets. Partner 2 may start rowing once Partner 1 is finished on the rower.
2. Workout Prep
2 sets:
10 Double Unders
3 Toes to Bar
Snow White
Freedom (RX’d)
12:00 Amrap
50 Double Unders
5-10-15-20-25. . .
Toes to Bar
Independence
12:00 Amrap
35 Double Unders
5-10-15-20-25. . .
Knees to Elbows
Liberty
12:00 Amrap
50 SingleUnders
5-10-15-20-25. . .
Hanging Knee Raises
- Target number of reps: 350 reps +
- Minimum number of reps before scaling: 275 reps
*Build to a moderate weight; stay the same or build across sets
Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
Weighted Hip Thrust
https://youtu.be/w9O6OPOkGvg
7 sets of 2 reps @ – RPE 9/10
*Rest 1:00-1:30 b/t sets
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Seal Pose
7 sets of 2 reps @ – RPE 9/10
*Rest 2:00-2:30 b/t sets