Prep

1) 3 Rounds:

3 Shin Box + Forward Fold each

6 Thoracic Rotations each

9 Banded Goodmornings

2) 3 Rounds w/empty barbell

5 Sumo RDLs

5 Front Rack Reverse Lunges each

3a) Front Squat:

2 x 5 with 3s down, 2s hold in the bottom position. Focusing on perfect technique.

3b) Band Chicken Wing Stretch in between warm-up sets of Front Squats.

A.

Front Squat

5-4-3-2-1+. 

OT2M

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

– Exceed weight or reps on AMRAP set from two weeks ago 2/2/21.

B.

EMOM 16

Minute 1: 10 Deadlifts (225/155)

Minute 2: 30 Double Unders

Minute 3: 10 DB Front Squats (50/35)

Minute 4: 60s Easy Bike Recovery

– Goal: All intervals should be tough, but leave people with at least 30-40s of recovery, with the obvious exception of minute 4. Deadlifts should be done touch-n-go and UB for all rounds, so choose weight wisely.