Prep

Equipment required: Medium/light band, light KB

1) Foam roll: Glutes & Quads x 60s each

2) Dynamic Pigeon Pose 10s each

3) 3 each Spiderman Lunge

4) 3 Rounds of:

– 5 each Banded Bird Dogs

– 5 each Goblet Reverse Lunges

– 5 KB RDLs

– 5 KB Squat Jumps

A.

Single Leg Box Jump 1 To 2

6 x 1 each. 

OT1m

– Stack plates as a target if regular box height is too high

– Start on one foot, land with both feet on the box

B.

Front Foot Elevated Barbell Split Squat

4 x 5 each. 

OT2M

– Use a #45 plate to elevate

– 1-2 Warm-up sets

C.

‘Back To The Future’

7:00 on the clock:

30/24 Calorie Bike

Remaining time AMRAP:

10 Deadlifts (225/155)

10 Wall Balls (20/14)

– Goal: Hard Effort. Deadlifts should be heavy but capable of being done in sets of 7-10. Score = total rounds of AMRAP.

– Last tested: 1/3

Rx+: (275/185)

L3: (185/125)

L2: (135/95)

L1: (20/15 Cal Bike) (95/65) (14/10)

D.

Double Leg Banded Hamstring Curl

3 x 25