Prep

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

1) Foam Roll Glutes & Hamstrings x 60s each

2) AMRAP 6:

– 5 each Dynamic Pigeon Pose

– 5 each Banded Bird Dogs 

– 5 each Goblet Squats

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

4) 1 1/4 Back Squat w. an empty barbell

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

A.

1 ¼ back squat

Build a heavy triple over 6 sets. 

OT2:30

– Sets of 5,4,3,3,3,3

L1: Back Squat or Box Squat build 4 x 3, 2 Warm-up sets. 

B.

DB Death March

1/4 x 10 steps each. 

OT2M

– 1 Warm-up set, 4 working sets

C.

EMOM 5

20 Band Resisted Russian Swings (53/35)

– Goal: Consistent performance each interval.

*Score = round 5 time

Rx+: (70/44)

L2: (44/26)

L1: (35/20)

*Rx+ Alternative Training:

30 Sandbag Cleans for time 

TIME CAP = 6:00

D.

Cooldown

– Pigeon Pose – 60s each

– Adductor Rock back Stretch – 60s each

(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)