Prep

Equipment required: Foam roller, light/medium band, barbell

1) Foam Roll Glutes & Hamstrings x 60s each

2) AMRAP 6:

– 2 each Shin Box + Forward Fold 

– 5 each Banded Bird Dogs 

– 5 Hang Muscle Clean

– 5 Front Squat

3) Air Bike 10-15s sprint for max watts

A.

Front Squat

Build to a heavy 3 over 6+ sets. Rest 2:00

– Sets of 5,4,3,3,3,3

L1: Front Box Squat 6 x 4, 2 warm-up sets

B.

‘No BS’

For time:

30/24 Calorie Air Bike

20 Front Squats (155/105)

10 Power Cleans 

– Goal: Very hard effort – the goal is to complete front squats in 2 sets or less while still using a challenging load. 

– Last performed: 4/5/21

L3: (135/95)

L2: (115/75)

L1: (95/65)

Beginner: 2:00 max Cal Bike, AMRAP 5: 5 DB Front Squats (25/15) 5 DB Hang Power Cleans

TIME CAP = 7:00

C.

Single Leg FL Calf Raises

2 x 20 each. Rest 60s