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Prep

Equipment required: Foam roller, medium/light band

1) Foam Roll Glutes & Hamstrings x 60s each

2) 10 Sciatic Nerve Floss each

3) AMRAP 5:

– 5 each Banded Bird Dogs

– 10 Banded Front Squat

– 10 ft Elephant Walk

– 200 Meter Run

A.

Single Leg Box Jump 1 TO 1

6 x 1 each. 

OT1M

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

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

B.

Front Anderson Split Squat

1/4 x 5 each. 

OT2M

– 1 Warm-up set, 4 working sets

C.

4 Rounds

20s Bike Sprint

Rest 90s.

– Goal: HARD push each round. Score = total calories.

D.

Banded Pull Through

100 Reps AFAP

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4260 Creek Park Drive, Suite B
Suwanee, GA 30024

(470) 436-8861

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