4 Rounds, On The 4:00:
14/12 cal on bike or rower 15 Front Squats (95/65) 12 x Shuttle Sprints (10m)
PureFit
16 Min AMRAP:
10 Med Ball Front Squats
10 Med Ball Situps
10 Med Ball Press
10 Med Ball Carry/ Shuttles
*Use the same med ball for all 4 movements.
MWOD:
Couch Stretch- 2 minutes each side. For added tension, elevate front leg on a plate. Voodoo Band Calf and then: Calf Stretch with 25-35# plate: similar to stretching calf against wall or pullup rig post. Place the plate near the pullup post so that you can hold on. Position ball of foot onto plate, heel on ground. Then internally rotate foot (from the heel, not the ankle) Step other foot in front, onto plate. Activate the glute and quad of the leg that you are stretching the calf. If you loose activation of glute, regain and continue for 90 seconds per leg.
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