Prep
Equipment required: Foam roller, medium/light band, light KB
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) 3 each Spiderman Lunge
4) AMRAP 5:
– 5 each Banded Bird Dogs
– 3 each KB RDL Handswitch
– 10 ft Elephant Walk
– 5 Goblet Squats 1s pause
A.
2/3 x 12-15 2s down 1s hold.
OT2M
– 2 warm-up sets, 3 working sets
B.
2/3 x 8-10 each.
OT2M
– 2 Warm-up sets, 3 working sets
– Increase from last week
C.
‘Deads N’ Dubs’
20-15-10
Deadlifts (225/155)
30-45-60
Double Unders
– Goal: Hard effort
Rx+: (275/185)
L3: (185/125)
L2: (155/105) (30-45-60s DU attempts)
L1: (Sumo Deadlift 95/65) (Penguin Taps)
D.
3 x 15. Rest 60s