Prep

Equipment required: Medium/light band, light KB, empty barbell

1) 3 each Spiderman Lunge

2) 3 Rounds of:

– 5 each Banded Bird Dogs

– 5 each Goblet Reverse Lunges

– 10 Goblet Squats

3) Zercher Squat w. an empty barbell

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

A.

Zercher Squat

5-4-3-2-1+. 

OT2M

– 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.

B.

‘Hamstrung’

For time:

21-15-9

Deadlifts (225/155)

total DB Walking Lunges (50/35)

– Goal: Very hard effort, break early but make it short so you can maintain a high level of output.

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

L2: (135/95) (30/15)

L1: (95/65) (20/10)

TIME CAP = 10:00

C.

Goblet Wall Sit With Pulse

3 x 30s on 30s off.