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Prep

Equipment Required: foam roller, light/medium band, empty barbell

1) Foam Roll Hamstrings x 60s each

2) 4 each Single Leg Upward Dog to Standing

3) 3 Rounds:

– 2 Russian Baby Makers

– 4 Up Downs

– 6 each Walking Lunges

– 8 Banded Good Mornings

4) Back Squat w. an empty barbell

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

A.

Back Squat

– 6 x 4 @50% 

– OT1M

– 1s hold in bottom @50%

– These are SPEED reps. controlled descent, 1s hold, explosive up.

B.

Ultra Wide Sumo Deadlift

4 x 3 @60%, 

OT1M

– Reset on each rep.

– Beginner: Focus on Technique

– Make sure your athletes are gripping the bar correctly (hand touching the knurling).

C.

Every 4:00 x 3 sets

15/12 Calorie Bike

15 Deadlifts (225, 155)

– Goal: HARD effort, minimum 90s of rest each round.

*Score = fastest split

Rx+:(255, 165)

L3: (185, 125)

L2: (155, 105)

L1: (30s Max Effort Bike) (DB RDL 40/25)

D.

Goblet Wall Sit With Pulse

3 x 30s on 30s off.

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