Prep

Equipment Required: Medium band, foam roller

1) Foam roll wherever you need it x 60s each side

2) 3 each Spiderman Lunge

3) 3 rounds:

– 5 Yoga Push-ups

– 5 each Thoracic Rotations

– 5 each Single Arm Banded Shoulder Press

– 10 Banded Front Squats

A.

EMOM 25

Minute 1: 45 Row

Minute 2: 45s KB Hang Power Cleans (53/35)

Minute 3: 45s Bike

Minute 4: 45s Box Step-ups

Minute 5: 45s Landmine Thrusters (45/25)

– Goal: Sustainable pace – leave enough in the tank that you can go for the entire 25 minutes. As if you’d be able to continue at that pace for even longer than 25 minutes if you had to.

L2: (44/26) (35/20)

L1: (35/20) (25/15)

B. 

Single Leg Glute Hip Thrust – Foot Elevated on Bench

3 x 10 each 1s hold at top. Rest 60s.