Prep

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

1) 1 Round:

– 60s each Foam Roll Adductors & Quads

– 60s each Biphasic Hip Stretch

2) 2 Rounds:

– BP Big Three

3) AMRAP 4:

– 20 Ft Bear Crawl

– 5 Banded Front Squats

– 5 each Goblet Reverse Lunges

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.

Anderson Squat

Build to a heavy 1 over 6 sets. 

OT2M

L1: Front Box Squat 4 x 5, 1-2 Warm-up sets

*Alternate 2s Pause Front Squat

B.

Goblet Landmine Lateral Squat

2/3 x 6-8 each. 

O2:30M

– 2 Warm-up sets, 3 working sets

C.

RNT Single Arm Front Rack Reverse Lunge

1/3 x 8-10 each. 

O2:30M

– 1 Warm-up set, 3 working sets

D.

Hamstring Walkouts

3 x 3 10s out, 10s in. Rest 60s