Prep

Equipment required: Medium/light band, light KB

1) 3 each Spiderman Lunge

2) 3 Rounds of:

– 5 each Banded Bird Dogs

– 5 each Goblet Reverse Lunges

– 5 each Thoracic Rotations

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

4) Front Rack Box Squat w. an empty barbell

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

A.

Front Rack Box Squat

Build to a 3RM in 6 sets. 

OT2M

– Goal: 5# PR

B.

‘Hot Shots’

3 Rounds for time:

25 Burpees

25 Russian Kettlebell Swings (70/53)

– Rest 2:00

– Goal: Hard Effort, unbroken reps. Shoot for under 12:00

TIME CAP=15:00

L3: (62/44)

L2: (53/35)

L1: (26/20) (Up downs)

C.

Single Leg Glute Hip Thrust

3 x 5  (3 count at top of each rep) Rest as needed.