Prep

Equipment required: Medium/light band, light KB

1) Spiderman Lunge 3 each

2) Band Chicken Wing Stretch

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

5 x 4 – for speed @3-5% heavier than last week

– OT1M

– 3-4 Warm-up sets, then 5 working sets (was 6 sets last week)

– use same height box as last week

– all sets should be fast

B.

‘Back To The Future’

7:00 on the clock:

30/24 Calorie Bike:

Remaining time AMRAP:

10 Deadlifts (225/155)

10 Wall Balls (20/14)

– Goal: Hard Effort, Deadlifts should be heavy, but capable of being done in sets of 7-10. 

– Score = total reps of AMRAP.

– Rx+: (275/185)

C.

X-Band Walk + Goodmorning

2:00 x max reps.

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