FOAM ROLL &ACTIVATION
Foam Roll (~5:00)


MOBILITY
1.  Couch Stretch - 1:00/Side
2.  Pigeon Pose - 1:00/Side
3.  Banded Hamstring Stretch - 1:00/Side
4.  Knuckle Drags - 1:00
5.  Kettlebell Calf Smash - 1:00

GENERAL WARM-UP
3 Rounds:
200m Easy Jog
400m Easy Bike

 MOBILITY VIDEOS
https://www.youtube.com/watch?v=STEDuqJ-UR4

https://www.youtube.com/watch?v=NX4cM2Yzmjs

https://www.youtube.com/watch?v=ONNfENO9A9U

https://www.youtube.com/watch?v=EyZOCt5AQ9Y

https://www.youtube.com/watch?v=zYVZCIS8hsg

10/27/2021 - Strength Deadlifts


2 Sets:
2 Dead Stop Deadlifts @ 80% of 1RM Deadlift

2 Sets:
Max Touch-and-Go Deadlifts @ 85% of 1RM Deadlift
Add Score
5 sets of Unbroken strict Pull Ups  rest 1 min between sets

Country Roads


AMRAP 10:
1,600 Meter Run  (sub 2000 Meter Row)
Max Calorie Assault Bike

Rest 4 Minutes

AMRAP 8:
1,200 Meter Run  (sub 1500 Meter Row)
Max Calorie Assault Bike

Rest 3 Minutes

AMRAP 6:
800 Meter Run  (sub 1000 Meter Row)
Max Calorie Assault Bike

Rest 2 Minutes

AMRAP 4:
400 Meter Run  (sub 500 Meter Row)
Max Calorie Assault Bike

Rest 1 Minute

AMRAP 2:
200 Meter Run  (sub 250 Meter Row)
Max Calorie Assault Bike
Add Score

Comments

Mike Roberts

Mike Roberts 1 month ago / Reply

Country Roads: 179 reps

Ashley Astorga

Ashley Astorga 1 month ago / Reply

Country Roads: 136 reps
Notes: Assault Runner

CRISTIN O'BRIEN

CRISTIN O'BRIEN 1 month, 1 week ago / Reply

Country Roads: 64 reps
Notes: Rowed 2000, 1500, 1000, 500, 250 meters instead of running

Joel Sova

Joel Sova 1 month, 1 week ago / Reply

Country Roads: 73 reps
Notes: Rowed.

Joel Sova

Joel Sova 1 month, 1 week ago / Reply

Country Roads: 73 reps

Stacy Rowe

Stacy Rowe 1 month, 1 week ago / Reply

Country Roads: 93 reps

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