Prep

Equipment Required: Foam roller, light KB, medium band

1) Foam Roll Glutes & Hamstrings x 60s each

2) 5 each Shin Box + Forward Fold

3) 3 rounds:

– 3 each KB Windmills

– 5 each Banded Bird Dogs

– 7 Banded Overhead Goodmornings

– 9 Goblet Squats

4) Barbell Warm-up Clean

A.

4 x 2 @80% of 1RM from two weeks ago, every 90s.

– 3 warm-up sets

– these are speed sets

– focus on being explosive

– these are NOT touch n go reps.

B.

‘Super Freak’

2000/1500 Meter Row

30 Overhead Squats (165/115)

– Goal: Hard effort. Your 2k pace should only be about 45s off your best time. OHS should be capable of being done in sets of 7-10 (if you’re able to do more than that it’s too light.)

TIME CAP = 9:00

C.

Banded Deadbug

3 x 8-10 each. Rest 60s.