Prep
Equipment required: Foam roller, medium/light band, light KB
1) Foam roll lats & thoracic x 60s each
2) 3 each Spiderman Lunge
3) 3 Rounds of:
– 5 each Banded Bird Dogs
– 5 each Goblet Reverse Lunges
– 10 Band Overhead Squats
4) Air Bike sprint 10-15s for max watts
5) Box Squat w. an empty barbell
1 x 5 w. 3s down 1s pause on the box focusing on perfect technique
A.
EMOM 8: 3 Reps.
– take 3-4 sets to get warm
– 5% heavier than last week
– these are speed sets to a parallel box with a wide stance
B.
C.
‘Quadzilla’
AMRAP 7:
21/15 Calorie Bike
21 Overhead Squats (135/95)
21 Power Snatch
– Goal: 1+ rounds. Very hard effort. Loading should allow you to perform touch n go reps of snatch and sets of 7 on OHS.
L3: (115/75)
L2: (95/65)
L1: (15/10 Cal Bike) (15 each Single Arm Overhead Box Squat 30/20) (10 each DB Snatch)
D.
Glute Bridge
4 x 8-10. Rest 60s.
– 2 count at top of each rep