Prep

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

1) 1 Round:

– Foam Roll Glutes & Hamstrings x 60s each

– 10 Sciatic Nerve Floss each

2) 2 Rounds:

– 1 each Bird Dog Hold 10s

– 1 each Star Plank 10s

– 1 Curl Up 10s

3) 3 Rounds:

– 2 each Shin Box + Hip Lift

– 5 each Goblet Split Squat

– 10 each X-Band Walk

– 10 Ft Elephant Walk

A.

Pistol Squat

3 x 8-10 each. 

OT2:30

– Improve from last week

– Goal: Controlled reps, starting weaker leg first

Rx+: Weighted Pistol (Goblet Hold)

L3: Rolling Pistol

L2: Box Pistol or Shrimp Squat

L1: Single Leg Bias Goblet Squat (or unweighted)

B.

AMRAP6

2-4-6-8-10-12..

Deadlifts (225/155)

Box Jump Step-downs (24/20)

– Goal: Hard Effort, climb the ladder as high as possible

L3: (185/125)

L2: (155/105) (20/15)

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

C.

Adductor Plank

3 x 20 each. Rest 60s