Prep

Equipment required: Medium/light band, light KB

1) Spiderman Lunge 3 each

2) Band Chicken Wing Stretch 60 sec each

3) 3 Rounds of:

– 10 Banded Glute Bridges

– 5 Banded Bird Dogs each side

– 10 Goblet Reverse Lunges total

– 5 Thoracic Rotations each

4) Front Box Squat:

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

A.

Front Box Squat

6 x 4 – for speed @60% of Tuesday

– OT1M

– 3-4 Warm-up sets, then 6 working sets. 

– use same height box as Tuesday

– all sets should be fast

B.

For Time:

500/400 Meter Row

30 Deadlifts (225/155)

30 DB Thrusters (50/35)

– Goal: Very challenging effort. Deadlifts should be heavy, but capable of being done in sets of 7-10.

TIME CAP = 7:00

C.

X-Band Walk + Goodmorning

2:00 x max reps.

– Goal: Accumulate 30 steps to right + 30 left + 30 GM.