Prep

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

1) Foam Roll Glutes & Hamstrings x 60s each

2) 5 each Shin Box + Forward Fold

3) AMRAP 5:

– 5 each Banded Bird Dogs

– 5 each Goblet Reverse Lunges

– 5 KB RDLs

– 5 Up downs

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

5) Front Rack Split Squat Heel Elevated w. an empty barbell

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

A.

Front Rack Split Squats With Heel Elevated

2/4 x 5 3s down each. 

OT2M

– 2 warm-up sets, 3 4 working sets

– On toes of front foot (and back foot)

– Start weaker side first

L1: Front Rack Split Squats or DB Split Squats

B.

‘Bulls On Parade’

For time:

21-15-9

Deadlifts (225/155)

Bar Facing Burpees

– Goal: HARD effort.

* Last tested 7/18

L3: (185/125)

L2: (155/105)

L1: (Sumo Deadlifts 135/95) (Up downs)

TIME CAP = 10:00

C.

Recovery

5:00 Row, Bike, Jog at a conversational pace