Prep

Equipment required: Foam roller, light KB

1) Foam Roll Glutes & Hamstrings x 60s each

2) 10 Sciatic Nerve Floss each

3) 3 Rounds:

– 5 each Deadbugs

– 10 KB High Pulls

– 10 ft Elephant Walk

– 100 Meter Run

A.

Clean High Pull

2/6 x 2. 

OT1M

– 2 Warm-up sets, 6 working sets

– DECREASE from last week

– Reset between each rep

B.

4 Rounds

10s Bike Sprint

10 Russian Swings HEAVY

10 Goblet Squats

Rest 2:00

– Goal: HARD push each round.

L1: 6 each DB Box Step-ups, 6 DB RDLs, 6 DB Front Squats rest 60s.

– Bike Alternative:

20s Row Sprint

C1.

Single Leg FL Calf Raises

2 x 20 each. Rest 60s.

C2.

Tibia Raise

2 x 20. Rest 60s.