Prep

Equipment required: Foam roller, light/medium band, light KB

1) 1 Round:

– 60s each Foam Roll Glutes & Hamstrings

– 2 each Spiderman Lunge

2) 2 Rounds:

– BP Big Three

3) AMRAP 4:

– 2 each Shin Box + Hip Lift

– 5 each Goblet Reverse Lunges

– 5 KB RDLs

– 5 Banded Front Squats

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

5) Wide Stance Box Squat w. an empty barbell

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

A.

Wide Stance Box Squat

4 x 4 @65%, every 60s.

– Box at parallel

Then, 2 x 4 increasing in weight. Rest 90s-2:00

*Same box now working up to a heavy set of 4 resting 90s-2:00 between sets.

B.

‘Batwings’

For time:

30 Calorie Bike

30 Deadlifts (225/155)

30 Lateral Burpees

– Goal: Very hard effort, RPE 9

L3: (185/125)

L2: (155/105)

L1: (60s Max Cals on Bike) (135/95) (Up Downs)

*Bike Alternate

45 Calorie Row, 30 Cal Ski Erg or 400 Meter Run

TIME CAP = 9:00

C.

Tibia Raise

2 x 20 each. Rest 60s

– Knee health