Prep
Equipment required: Medium/light band, light KB, plyo box, empty bar
1) 5 each World’s Greatest Stretch
2) 3 Rounds of:
– 5 each Banded Bird Dogs
– 5 each Thoracic Rotations
– 5 each Lunges
– 10 Banded Front Squats
3) 10-15s Air Bike Sprint for max watts
4) Front Box Squat w an Empty barbell 1 x 5 w 3s down focusing on perfect technique.
A.
Build to a heavy 4 over 5 sets.
OT2M
– Sets of 6,5,4,4,4
– Parallel box
B.
‘Sorry In Advance’
2 Rounds:
30 total Front Rack Reverse Lunges (135/95)
15/10 Calorie Bike
Rest 3:00
– Goal: Very hard effort. We apologize in advance to your legs “¯\(ツ)/¯“
Rx+: (155/105)
L3: (115/75)
L2: (95/65)
L1: (DBs Front Rack Reverse Lunge)