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Prep

Equipment required: Foam roller, medium/light band

1) 1 Round:

– 60s each Foam Roll Glutes & Hamstrings

– 3 each Side/Side Deep Lunge + Twist

2) 2 Rounds:

– 10s each Side Plank Clamshell

– 10s each Deadbug Hold

3) AMRAP 4:

– 5 each Bodyweight Lunges

– 10 each X-Band Walk

– 10 ft Elephant Walk

4) 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

2/8 x 3 every 60s.

– 2 Warm-up sets, 8 working sets

– Increase slightly from last week

– These are SPEED reps

B.

50 Meter Sled Push

Rest 60s

50 Meter total Single Arm Front Rack Carry

Rest 60s

– Goal: Challenging effort, full recovery between rounds.

C.

Med Ball Hamstring Curl

3 x 20-25. Rest 60s

– Use a lighter Medball that doesn’t slip so you can complete big sets unbroken

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$20 Per Class

FIND US AT
4260 Creek Park Drive, Suite B
Suwanee, GA 30024

(470) 436-8861

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