Prep

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

1) Foam Roll Glutes & Hamstrings x 60s each

2) 10 Sciatic Nerve Floss each

3) AMRAP 6:

– 5 each Banded Bird Dogs

– 5 Band Overhead Good Mornings

– 10 ft Elephant Walk

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

5) Deadlift w. an empty barbell

1 x 5 w. 3s down 1s pause at the knee on the way up focusing on perfect technique

A.

Deadlift Against A Band

8 x 3 @60% every 60s.

– 2-3 Warm-up sets

– use 1RM from 12/6

B.

‘Still Sorry’

2 Rounds:

30 total Barbell Reverse Lunges (155/105)

20/15 Cal Row

Rest 3:00

– Goal: Very hard effort, unbroken Lunges on the first set. We apologize in advance to your legs “¯\_(ツ)_/¯“

Rx+: (185/125)

L3: (135/95)

L2: (115/75)

L1: (30/20 DBs Front Rack Reverse Lunge)

C.

Tibia Raise

2 x 20. Rest 60s.