Prep

Equipment required: Foam roller, light/medium band

1) Foam Roll Glutes & Hamstrings x 60s each

2) AMRAP 6:

– 2 each Shin Box + Forward Fold

– 5 each Banded Bird Dogs

– 5 each Goblet Reverse Lunges

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

4) Box Squat w. an empty barbell

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

A.

Box Squat

4RM in 6 sets. 

OT2:15

– Goal: match previous 3RM tested on 5/20 (use same height box)

B.

Landmine RDL

​​3/3 x 8-10. Rest 90s.

– 3 warm-up sets + 3 heavy work sets

C.

Landmine Lateral Squat

​​1/3 x 6-​​8 each side. Rest 60s.

– 1 warm-up set, 3 working sets

D.

Banded Pull Throughs

4 x 25. Rest 60s