Prep

Equipment Required: foam roller, light/medium band

1) Foam Roll Hamstrings x 60s each

2) 4 Single Leg Upward Dog to Standing each

3) 3 Rounds:

– 2 Russian Baby Makers

– 4 Up Downs

– 6 Walking Lunges each

– 8 Banded Good Mornings

4) Back Squat w. an empty barbell

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

A.

Back Squat

Heavy 8 in 4 sets. 

OT2:15M

– improve upon last weeks total by 10#

B.

‘Stairway To Heaven’

10 Deadlifts (275/185)

20 Bar Facing Burpees

30 Calorie Air Bike

40 C2B Pull-ups

50 Box Jumps w. step down (24/20)

– Goal: All out with this one, 100 percent effort! Push this one today and leave nothing in the tank. Deadlifts should be heavy.

Rx+: (315, 205)

L3: (225/155)

L2: (185/125) (Band Assisted Pull-ups)

L1: (135/95) (Up Downs) (Assisted Ring Pull-ups) (Box Step-ups)

C.

Banded Glute Bridge

3 x 10. Rest 60s.