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.
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