Prep

Equipment Required: foam roller, light/medium band

1) Foam Roll Hamstrings x 60s each

2) 4 each Single Leg Upward Dog to Standing

3) 3 Rounds:

– 2 Russian Baby Makers

– 4 Up Downs

– 6 each Walking Lunges

– 8 Banded Glute Bridge

A1.

Barbell Glute Hip Thrusts

1/4 x 10-12 1s hold at the top.

– 1 Warm-up sets, 4 working sets

OT2M

A2.

Bulgarian Split Squat

1/4 x 6 each.

– 1 Warm-up sets, 4 working sets

OT2M

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 rounds of AMRAP.

– Last tested 7/9

Rx+: (275/185)

L3: (185/125)

L2: (135/95)

L1: (20/15 Cal Bike) (95/65) (14/10)

C.

Banded Alphabet

2 x 1 each side. Rest 60s.