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Prep

Equipment required: Foam roller, medium/light band,

1) 1 Round:

– Foam Roll Glutes & Hamstrings x 60s each

– 10 each Sciatic Nerve Floss

– 10 each Dynamic Pigeon Pose

2) 2 Rounds:

– 1 Bird Dog Hold (Same Side) 10s

– 1 each Star Plank 10s

– 1 Curl Up 10s

3) 3 Rounds:

– 5 Banded Overhead Good Mornings

– 10 each X-Band Walk

– 10 ft Elephant Walk

4) 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.

Deadlift Against A Band

2/8 x 3 every 60s

– 2 Warm-up sets, 8 working sets

– 50% of 1RM

– These are SPEED reps, reset between each pull

B.

4 Rounds

5 Burpees

10/7 Cal Bike Sprint

Rest 2:00

– Goal: HARD effort, you should need the full 2:00 recovery each round

L1: AMRAP 8:

5 Up Downs

5 each DB Front Rack Walking Lunge Steps (20/10)

*Bike Alternate:

20/16 Cal Row

C.

Double Leg Banded Hamstring Curls

3 x 20-25. Rest 60s

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Suwanee, GA 30024

(470) 436-8861

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