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Prep
1) 4 Spiderman Lunge each
2) 2 Rounds of:
6 RDLs
6 Front Squat
6 Front Rack Reverse Lunges total
X-Band Walk x 10 Steps each direction
Oscillatory Foam Roll each Adductor x 30s each
3) 1 round:
5 Rollover + split stretch
10 Lateral Squats each
10 Bird Dogs with a 1 count glute contraction on each rep (10 reps each side)
A.
Lower Barbell Complex: RDL + HPC + FS + FR REVERSE LUNGE
4 x 8 each.
OT2:30
– build in weight
– Do all the lunges on one leg and then switch.
– Essentials: use DBs
B.
5 ROUNDS OF
20 Russian Kettlebell Swings – heavy
15 Goblet Squats – heavy
10 Wall Balls (20/14)
5 High Box Jumps w. Step Down (30/24)
Rest 2:00
– Goal: All rounds should be tough, but able to be sustained for all 5 rounds. This is intended to be more of a quality over quantity piece.
-Time cap=20:00
-Essentials=Box Step-ups
