Monday, February 27

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:

– 10s each Bird Dog Hold

– 10s each Star Plank

– 10s Curl Up

3) AMRAP 4:

– 2 each Shin Box + Hip Lift

– 5 each Zercher Reverse Lunges

– 5 Goblet Squats

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

5) Zercher Squat w. an empty barbell

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

A.

Zercher Squat

Build to a heavy 2 over 5-6 sets.

OT2:30

L1: Zercher Box Squat 4 x 3 at a moderate weight, 2 warm-up sets

B.

AMRAP7

21 KBS (53/35)

15 Goblet Squats

9 Burpees

– Goal: Hard effort, 4+ rounds

L3: (44/26)

L2: (35/20)

L1: (26/DB 15s) (Up Downs)

C.

Hamstring Walk Outs

3 x 60s max reps. Rest 30s

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