Prep
Equipment Required: Foam roller, barbell
1) 1 Round:
– 60s each Foam Roll Hamstrings & Lats
– 3 each Spiderman Lunge
– 3 each Shin Box Hip Lift
2) 2 Rounds:
– 10s each Bird Dog Hold
– 10s each Star Plank
– 10s Curl-up
4) 2 Rounds:
– 6 RDL
– 6 Push Press
– 6 Front Squats
– 6 each BW Reverse Lunges
A.
Build to a heavy 6 in 5 sets.
OT2:30
L1: Front Box Squat 4 x 6, 2 warm-up sets
or Goblet Box Squat 4 x 8-10, 2 warm-up sets
B.
‘DT’
5 Rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerk
– Goal: Very hard effort! Push your limits today with pacing, but use a load that allows you to complete at least the first two rounds UB.
* Last teted 3/22
L3: (135/95)
L2: (115/75)
L1: (DBs 30/20)
TIME CAP = 12:00
C.
3 x 10. Rest 60s
– Slow & controlled