RUNNING with Ave, 7am.
ONE HOUR OLY with Sammy, 12pm, 6pm, 7pm, 8pm.
ROWING, with Ave, 530pm.
SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.
DYNAMIC WARM-UP: About a minute with each movement – Wall Hip Flexor Mobilization, Supine Bridge with Reach, Yoga Push-up, Walking Spiderman with Hip Lift and Overhead Reach
MOBILITY: The Kettlebell Armbar (EVERYONE begins unweighted first!), then spend a few minutes practicing.
STRENGTH: Overhead Squat, complete 5 sets of 5.
With a partner, AMRAP in 5 minutes:
Partner 1 ascends the stairs (back stairs only) 2 times and then completes 15 air squats.
During this time, Partner 2 rests. As soon as Partner 1 is finished, Partner 2 moves on to the same. Partner 1 rests until Partner 2 returns, and so on and so forth until 5 minutes is up.
*This is a SPRINT! Make sure you keep it that way! Your score is your total number of rounds. An unfinished round does not count.