Prep

1) 2 Rounds:

2 Side/Side Deep Lunge & Sumo Twist each

10 Banded Goodmornings

2) 3 Rounds

5 Sumo Stance RDLs

5 Front Rack Reverse Lunges each Leg

5 Bent-over Rows

3) Box Squat with an empty barbell

2 x 5 3s down, Focusing on perfect technique

A.

Box Squat

5-4-3-2-1+. 

OT2M

– Goal: Build to a heavy 1+ (AMRAP) set. Goal of this is to perform 1-3 reps with a heavy load, not necessarily a max. Exceed weight or reps on AMRAP set from two weeks ago.

B. 

For Time:

15-12-9

Devils Press (50/35)

21-15-9

DB Front Squat

– Goal: Hard effort, 90%. 

-Time cap=10:00