Warmup
3 Min any erg (10s burst at the top of each minute)
-Then-
Foam roll – 10-15 passes per bodypart
Quads
Glutes
Hamstrings
Calves
Lower and upper back
-Then-
30s Couch stretch each leg
5 Bodyweight good morning
30s bottom of the squat
5 Bodyweight good morning
10 Side lunge stretch (5 on each leg)
5 Bodyweight good morning
30s Box or banded front rack stretch
Workout Notes
We have a longer time domain today but with some added in rest!
The work should take you between 30-45s. If it is any longer, reduce the reps by 2-3.
Workout
EMOM 30 min alternating each minute between
15 Deadlifts
10 Burpee over sandbag
30s Plank with weight on back
*If you finish the work in under 1 min you rest the remainder of that minute.
Accessory
3×10 V-up
3×5 RDL on each leg
*Rest 1-2 min between sets
and then