Prep

Equipment Required: Light/medium band, foam roller

1) Foam roll glutes 60s each

2) Dynamic Pigeon Pose 10 each

3) 3 Rounds:

– 3 Dynamic Vertical Jump (for max height)

– 6 Lateral Lunges each

– 9 Banded Goodmornings

4) Sumo Deadlift w. an empty barbell

1 x 5 with 3s down, 1s hold at the knee on the way up. Focusing on perfect technique.

A.

Sumo Deadlift Against A Band

Build to a heavy 5 in 5 sets. 

OT2M

– reset on each rep, not touch n’ go

– Essentials: 5 x 5 at the same weight

B.

For Time:

21 Front Squats (135/95)

50 Russian KBS (70/53)

15 Front Squats (155/105)

50 Russian KBS

9 Front Squats (165/105)

– Goal: Hard effort. RKBS should be heavy! 

-Note: there are ONLY two sets of RKBS even though there are 3 SETS of front squats.

TIME CAP = 10:00.

C.

Prone Banded Hamstring Curls

3 x 25. Rest 60s.