Prep
Equipment Required: Foam roller, light DBs, medium band
1) Foam Roll Glutes & Hamstrings x 60s each
2) Shin Box + Forward Fold 5 each
3) 3 rounds:
– 5 each Banded Bird Dogs
– 5 each Renegade Rows
– DB Hang Squat Cleans
– 5 DB Thrusters
4) Box Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
EMOM 8: 3 Reps.
– take 3-4 sets to get warm
– these are speed sets to a parallel box with a wide stance
B.
‘Manmaker’
For time:
30 DB Man Makers (50, 35)
– Goal: Complete a desired amount of work EMOM style – this will be tough any way you slice it!
-TIME CAP = 12:00
L3: (40, 35)
L2: (30, 25)
L1: (20, 10)
C.
Glute Bridge
3 x 8-10. Rest 60s.
– 2 count at top of each rep