Prep

Equipment required: Foam roller, light/medium band, plyo box, light KB, empty bar

1) Foam Roll Glutes & Hamstrings x 60s each

2) 3 each Spiderman Lunge

3) AMRAP 6:

– 2 each Shin Box + Forward Fold

– 10 Banded Russian Swings

– 5 each box Step-ups

4) Back Squat w. an empty barbell

1 x 5 w. 3s down focusing on perfect technique

A1.

Back Squat

1/3 x 6.

– Rest 10s

– 1 Warm-up sets, 3 working sets

A2.

Russian Swings

1/3 x 12. 

– Rest 10s

– 1 Warm-up sets, 3 working sets

A3.

DB Reverse Lunge

1/3 x 24 total.

OT5M

– 1 Warm-up sets, 3 working sets

B.

‘The Quadfather’

20/16 Cal Row

30 Front Squats (155/105)

40 Box Jump Step-downs

– Goal: HARD effort.

Rx+: (185/125)

L3: (135/95)

L2: (115/75)

L1: (DB Front Squats 35/20) (Up Downs)

TIME CAP = 8:00

C.

Single Leg Banded Hamstring Curl

3 x 30 each. Rest 60s