Prep:

Equipment required: Medium/light band, light KB

1) Worlds Greatest Stretch x 5 reps each side

2) 3 Rounds of:

– 10 Banded Glute Bridges

– 5 Banded Bird Dogs each side

– 10 Goblet Reverse Lunges total

– 5 Thoracic Rotations each

3) Zercher Box Squat:

1 x 5 with 3s down. Focusing on perfect technique.

A.

Zercher Box Squat

5x 4

OT2:15

– build to a heavy 4

– parallel box ~14-16″

B.

Barbell Warm Up (Clean)

C.

‘Adrenaline’

AMRAP 8

2 Burpee Box Jumps (24/20)

2 Squat Cleans (135/95)

4 Burpee Box Jumps

4 Squat Cleans

6 Burpee Box Jumps

6 Squat Cleans

And so on adding 2 reps each round. Score = total reps completed

– Goal: Tough pace to start, but with room to push in the final minutes. 

C.

Glute March

5:00 x max reps. 

– Rest as needed.

– Goal: 100 total reps.