Prep

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

1) 1 Round:

– 60s each Foam Roll Glutes & Hamstrings

– 2 each Spiderman Lunge

2) 2 Rounds:

– 1 Bird Dog Hold 10s

– 1 each Side Plank 10s

– 1 Curl Up 10s

3) AMRAP 4:

– 2 each Shin Box + Forward Fold

– 5 each Goblet Reverse Lunges

– 5 KB RDLs

– 5 Banded Front Squats

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

5) Front Squat w. an empty barbell

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

A.

Front Squat

Build to a heavy 2.2.1 in 5 sets. 

OT2:30

– Each “.” represents a 15s pause in the set where you re-rack the barbell

– Compare to 4RM 10/28

L1: Front Box Squat or Goblet Box Squat 5 x 8, 1-2 warm-up sets.

B.

‘WTF’

21-15-9

Sumo Deadlifts (225/155)

DB Box Step-ups total (50/35)

– Goal: HARD effort. Weight should be challenging for both movements, but allow you to keep moving with minimal breaks.

*Last tested 9/23

*Last tested 6/24

Rx+: (275/185) (60/45)

L3: (185/125) (40/25)

L2: (155/105) (30/15)

L1: (135/95) (Box Step-ups)

TIME CAP=10:00