Prep

Equipment required: Medium/light band, light KB

1) 3 each Spiderman Lunge

2) 3 Rounds of:

– 5 Banded Bird Dogs each side

– 5 Goblet Reverse Lunges each

– 5 Thoracic Rotations each

– 5 Banded Overhead Goodmorning

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

4) Front Squat w. an empty barbell

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

A.

Front Squat

3/3 x 5 @70% of Monday 1RM

-OT1:30

– Goal: Max speed on each rep

– Take 3 sets to build in weight

B.

RDL

3/3 x 10-12 

-OT1:30

– perfect slow & controlled reps with a moderate load.

– Take 3 sets to build in weight

C.

For Time:

30-20-10

Goblet Reverse Lunges total (70/55)

Russian Swings

– Goal: Tough effort – only rest between movements not during sets today.

TIME CAP = 8:00

Recommended Scaling Options

L3: (55/44)

L2: (44/35)

L1: (26/18) (Goblet Split Squat)

D.

Single Leg Glute Hip Thrust

3 x 12-15 each. Rest 60s.