Prep

Equipment required: Foam roller, medium/light band

1) 1 Round:

– 60s each Foam Roll Glutes & Hamstrings

– 10 each Sciatic Nerve Floss

2) 2 Rounds:

– 10s each Deadbug

– 10s each Side Plank Clamshell

3) AMRAP 4:

– 1 each Side/Side Deep Lunge + Twist

– 10 each X-Band Walk

– 10 ft Elephant Walk

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

5) Wide Stance Box Squat w. an empty barbell

1 x 5 w. 3s down 1s pause at the knee on the way up focusing on perfect technique

A.

Wide Stance Box Squat

4 x 5 @60%, every 60s.

– Box at parallel

Then, 2 x 5 increasing weight. Rest 90s-2:00

*Same box now working up to a heavy set of 5 resting 90s-2:00 between sets.

B.

‘All Glutes, No Glory’

For time:

50 total KB Goblet Lateral Box Step-overs total (70/353) (20″”)

EMOM: 10 Russian Swings

*This workout starts with Swings

– Goal: Hard effort, sub 6.

L3: (62/44)

L2: (53/35)

L1: (26/20) (Unweighted Step-ups)

TIME CAP = 8:00

*3/31

C.

Tibia Raise

2 x 20 each. Rest 60s

– Knee Health