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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.

Match weight from 11/30 4RM

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.

Reverse Crunch + Deadbug

3 x 6 each. Rest 60s.

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