Prep

Equipment Required: foam roller, light KB, light/medium band 

1) Foam roll glutes 60s each

2) AMRAP 6

– 2 Shin Box + Forward Fold each

– 4 Goblet Reverse Lunges each

– 8 Banded Russian Swings

3) Back Squat w. an empty barbell

1 x 5 w. 3s down 2 s pause at the bottom focusing on perfect technique and position

A.

Back Squat

6 x 3

OT2:15

– Build to a heavy 3 reps in 6 sets. 

– Essentials: 2/4 x 4

B.

DB Split Squat

3 x 8 each

OT2M

– 3 working sets at the same weight

C.

Banded Pull Throughs

3 x 20-25. Rest 60s.

D.

Crossbody Carry

AMRAP 6 x 90 ft.

– moderate load by your side/light load in front rack.