Prep
Equipment required: Foam roller, barbell, medium/light band
1) 1 Round:
– 60s each Foam Roll Glutes & Hamstrings
– 10 each Sciatic Nerve Floss
– 10 each Dynamic Pigeon Pose
2) 2 Rounds:
– 10s each Bird Dog Hold
– 10s each Star Plank
– 10s Curl-up
3) 2 Rounds of:
– 6 RDLs
– 6 total Front Rack Reverse Lunges
– 6 Front Squats
– 10 steps each X-Band Walk
A.
2/4 x 4 with 3s down.
OT2:30
– 2 Warm-up sets, 4 working sets
– Count for your partners
L1: Front Box Squat or DB Front Squat 4 x 8 with 3s down.
B.
‘Hamstrung’
For time:
21-15-9
Deadlifts (225/155)
total DB Walking Lunges (50/35)
– Goal: Very hard effort, break early but make it short so you can maintain a high level of output.
L3: (185/125) (40/25)
L2: (135/95) (30/15)
L1: (95/65) (20/10)
TIME CAP = 10:00