Foam Roll 5 minutes
30 seconds of Superman Hold
30 seconds of Barbell Floor Press (empty bar)
30 seconds of Glute Bridge Marching
30 seconds of Medicine Ball Carry between palms/arms extended
30 seconds of Plank Toe Taps (or Plank Shoulder Taps)
Rest 30 seconds
Strength and Skill:
Take 12 minutes to build to 90-95% of your 1-RM Bench Press
When the running clock reaches 13:00,
Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 8 reps @ 80% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps
1 mile run for time.
2k Row for time.
LAX to plantar fascia