Prep
Equipment required: Foam roller, light/medium band, empty barbell
1) Foam Roll hamstrings + adductors x 60s each
2) Adductor Rock back stretch x 10 each
3) AMRAP 6:
– 2 each Shin Box + Forward Fold
– 5 each Banded Bird Dogs
– 5 each Goblet Lateral Lunges
4) Air Bike 10-15s sprint for max watts
5) Box Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Box Squat
Build to a heavy 5 in 5 sets.
OT2M
– Goal: #5-10 more than last week
– L1: Build to a moderate 5 in 4-5 sets.
B.
Double KB Front Rack Lateral Lunges
3 x 6-8 each.
OT3M
– 1 Warm-up set
– Improve from last week
– L1: Double KB Front Rack Reverse Lunges OR Unweighted Lateral Lunges
C.
‘Lance Armstrong’
5:00 Max Cal Bike
– Goal: HARD effort. Sell your soul to the Bike today.
D.
3 x 6 each. Rest 60s.