Prep
Equipment required: Foam roller, medium band
1) Foam Roll adductors + hamstrings 60s each
2) Rock Back Adductor Stretch 10 each
3) Sciatic Nerve Flossing
4) 3 Rounds of:

• 10 Banded Front Squats
• 5 Banded Bird Dogs each side
• 3 Jumping Pull-ups w 2s descent
  5) Sumo Deadlift
  1 x 5 w 3s descent + 1s pause at the knee on the ascent

A.
Sumo Deadlift
5 x 4
OT2:15

• match last week’s weight
• reset on each rep
• last performed 4/8/21

B.
21-15-9
Front Squats (135/95)
C2B Pull-ups

• Effort should be very challenging
• Rx+: (155/105) (9-7-5 Ring Muscle-ups for C2B)
• TIME CAP 10:00

C.
Single Leg Banded Hamstring Curls
2 x 50 each. Rest 60s.