Prep

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

1) Foam Roll Glutes & Hamstrings x 60s each

2) AMRAP 6:

– 2 each Front Rack Shin Box Hip Lift (perform without KB if necessary)

– 5 each Banded Bird Dogs

– 5 each Goblet Reverse Lunges

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

4) Back Squat w. an empty barbell

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

A.

Back Squat

Build to a heavy triple in 6 sets. Rest 3:00

– Sets of 5,4,3,3,3,3

L1: Build to moderate 3 over 6 sets

– Compare to 3/15

B.

Every 3:00 x 4

15/12 Cal Row

10 Deadlifts (225/155)

– Goal: HARD push, you should need the full period to recover and have close to 2:00 of recovery time.

Rx+: (275/185)

L3: (185/135)

L2: (135/95)

L1: (9/6 Cal Row) (95/65)

C.

Cooldown

– Pigeon Pose – 60s each

– Lizard Pose – 60s each