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Prep

Equipment required: Medium/light band, plyo box, empty barbell

1) 5 each World’s Greatest Stretch

2) 3 Rounds of:

– 5 each Banded Bird Dogs

– 5 each Thoracic Rotations

– 10 total Box Step-ups

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

4) Front Squat w. an empty barbell

1 x 5 w. 3s down, 1s hold.

A.

Front Squat

5-4-3-2-1+

OT2:15

– Goal: Build to a heavy 1+ (AMRAP) set. The goal of this to perform 1-3 reps with a heavy load, not necessarily a max.

– L1: 5 x 5 building in weight as form permits.

Last tested 2/16/21

B.

‘WTF’

21-15-9

Sumo Deadlifts (225/155)

DB Box Step-ups total (50/35) (20″)

– Goal: HARD effort. Weight should be challenging for both movements, but allow you to keep moving with minimal breaks.

TIME CAP=15:00

Rx+: (275/185) (60/45)

L3: (185/125) (40/25)

L2: (155/105) (30/15)

L1: (135/95) (Box Step-ups)

C,

Rower Hamstring Curls

3 x 8. Rest 60s.

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