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 5:

– 5 each Banded Bird Dogs

– 5 each Bodyweight Lunges

– 10 ft Elephant Walk

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

4) 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 @50%

– These are SPEED reps

– Not touch n go, reset tension on each rep.

– use 1RM from 12/6

B.

Wide Stance Box Squat

5 x 3.

OT2M

– build to a heavy 3

C.

‘Speak to a representative’

For time:

100 total KB Front Rack Lunges (53/35)

– Goal: 5 sets of 20 at a challenging pace.

– Last performed 7/30

L3: (44/26)

L2: (35/20)

L1: (26/DBs 10)

TIME CAP = 10:00