Prep

Equipment Required: Foam roller, light KB, medium band

1) 1 Round:

– Foam Roll Glutes & Hamstrings x 60s each

– 3 each Spiderman Lunge

2) 2 Rounds:

– 1 each Bird Dog Hold 10s

– 1 each Star Plank 10s

– 1 Curl Up 10s

3) 3 Rounds:

– 10 FT Duck Walk

– 5 Banded Overhead Goodmornings

– 7 KBS

– 9 Goblet Squats

A.

Sumo Deadlift

2/8 x 3 every 60s.

– 2 Warm-up sets, 8 working sets

– These are SPEED reps

B.

‘Tombstone’

For time:

30 Back Squats (225/155)

50 Russian Kettlbell Swings (70, 53)

30/24 Calorie Bike

– Goal: Big sets, Tough pace.

*1/18/21

Rx+:(275/185) (88/70)

L3: (185/125) (53/35)

L2: (155/105) (44/26)

L1: (Goblet Squats 35/20 ) (35/20)

C.

1 ¼ Banded Glute Hip Thrust

3 x 15-20. Rest 60s