Prep
Equipment required: Foam roller, medium/light band, barbell, light KB
1) 1 Round:
– Foam Roll Glutes & Hamstrings x 60s each
2) 2 Rounds:
– 1 each Bird Dog Hold 10s
– 1 each Star Plank 10s
– 1 Curl Up 10s
3) 3 Rounds:
– 5 Barbell Kang Squat
– 5 each KB RDL Handswitch
– 10 each X-Band Walk
5) Box Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
3/6 x 3 every 60s
– 3 Warm-up sets, 6 working sets
– Increase from last week
– Parallel box
– These are SPEED reps
B.
2/3 x 6-8 each.
OT2M
– 2 Warm-up sets, 3 working sets
C.
E3MOM 12:00
10 Sumo Deadlifts (275/185)
8-10-12-14 Lateral Bar Over Burpees
– Goal: Hard effort with unbroken sets, minimum 90s rest each round. Each round add 2 Burpees
Rx+: (315/225)
L3: (225/155)
L2: (185/125)
L1: (135/95) (Up Downs)
D.
3 x 30s on 30s off