Prep
Equipment required: Foam roller, barbell, medium/light band, empty barbell
1) 1 Round:
– 60s each Foam Roll Glutes & Hamstrings
– 10 each Sciatic Nerve Floss
– 10 each Dynamic Pigeon Pose
2) 2 Rounds:
– 10s each Bird Dog Hold
– 10s each Star Plank
– 10s Curl-up
3) 2 Rounds of:
– 6 RDLs
– 6 Push Press
– 6 Back Squats
– 10 steps each X-Band Walk
A.
2/4 x 6 3s down.
OT2M
– 2 Warm-up sets, 4 working sets
L1: Box Squat
B.
‘Gwen’
15-12-9
Clean & Jerk
– Goal: Unbroken sets at a challenging weight.
L1: (DB Hang Power Clean + Push Press)
TIME CAP = 7:00