Prep

Equipment required: Medium/light band, light KB

1) 3 each Spiderman Lunge

2) 3 Rounds of:

– 5 Banded Bird Dogs each side

– 5 Goblet Reverse Lunges each

– 5 Thoracic Rotations each

– 10ft Crab Walk Reverse

3) Air Bike sprint 10-15s for max watts

4) Pause Front Squat w. an empty barbell

1 x 5 w. 1s pause bottom, 1s pause above parallel focusing on perfect technique

A.

Multiple Pause Front Squat

Build to a 4RM in 6 sets. 

OT2:15

– 4, 4, 4, 4, 4, 4

– pause slightly below parallel and slightly above, both for a 1 count.

– beat last week’s top weight

– L1: 4 x 4 at a moderate weight, 2 warm-up sets.

B.

Hybrid Stance RDL

2/4 x 8-10. 

OT2M

– 2 warm-up sets, 4 working sets

– slightly heavier than last week

C.

Sled Push Sprint

5 x 50 meters. 

OT2:30

– max effort on each set

– same weight as last week

D.

Adductor Plank

3 x 30s each.

– Keep shoulders and hips stacked