Prep

Equipment required: Foam roller, medium/light band

1) Foam Roll Adductors & Quads x 60s each

2) 10 Sciatic Nerve Floss each

3) AMRAP 6:

– 5 each Lateral Lunges

– 5 Band Overhead Goodmornings

– 10 ft Elephant Walk

– 5 each Deadbugs

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

5) Sumo 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.

Sumo Deadlift Against A Band

2/8 x 2 every 60s.

– 55% of 1RM

– These are SPEED reps, reset on 2nd rep

– 2 Warm–up set, 8 working sets

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)_/¯“

– Last performed 1/20

Rx+: (185/125)

L3: (135/95)

L2: (115/75)

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

C.

Banded Pull Through

3 x 25. Rest 60s.