Prep

Equipment Required: Foam roller, light/medium band, light kb

1) Foam roll glutes & hamstrings x 60s each

2) Shin Box + Forward Fold 5 each

3) 3 rounds:

– 5 Banded Bird Dogs each

– 7 Goblet Squats

– 9 Overhead Goodmornings

4) Back Squat w. an empty barbell

1 x 5 with 3s down, 2s hold in the bottom position. Focusing on perfect technique.

A.

Back Squat

5-4-3-2-1+

OT2:15M

– Goal: Build to a heavy 1+ (AMRAP) set. The goal of this is to perform 1-3 reps with a heavy load, not necessarily a max. Go based on feel.

– Last performed 3/2 for 2+

B.

Rowing Drills

5 minutes

-Coach Led

C.

AMRAP 15

30 KBS (53/35)

30 Goblet Squats (53/35)

500 Meter Row

– Goal: Slower, consistent pace. KB work should be capable of being completed in 3 sets (go lighter than you think.)

D. (Finisher after class)

Double DB Single Leg RDL

3 x 8 each. Rest 60s.