Prep

Equipment required: Medium/light band, plyo box

1) 3 each Spiderman Lunge

2) 3 Rounds of:

– 5 each Banded Bird Dogs

– 5 each Thoracic Rotations

– 10 Banded Glute Bridges

– 10 total Box Step-ups

3) Air Bike sprint 10-15s for max watts

A.

Single Leg Box Jump 1 to 2

6 x 1 each.

OT1M

– Stack plates as a target if regular box height is too high

– Start on one foot, land with both feet on the box

– Improve from last week

B.

Front Anderson Split Squat

1/4 x 5 each. 

OT2M

– 1 Warm-up set, 4 working sets

L1: DB Split Squat 4 x 6-8 each, 2 Warm-up sets

C.

‘Icarus’

20/16 Cal Bike

25 Power Cleans (135/95)

30 Front Squats

– Goal: HARD effort. Sub 7:00

*Last tested 3/1

Rx+: (165/115)

L3: (115/75)

L2: (95/65)

L1: (10/7 Cal Bike) (DB Hang Power Cleans 30/20) (DB Front Squats)

TIME CAP = 9:00

D.

Banded Pull Through

100 Reps AFAP