Prep
Equipment Required: Foam roller, light KB, medium band
1) Foam Roll Glutes & Hamstrings x 60s each
2) 5 each Shin Box + Forward Fold
3) 3 rounds:
– 3 each KB Windmills
– 5 each Banded Bird Dogs
– 7 Banded Overhead Goodmornings
– 9 Goblet Squats
4) Barbell Warm-up Clean
A.
4 x 2 @80% of 1RM from two weeks ago, every 90s.
– 3 warm-up sets
– these are speed sets
– focus on being explosive
– these are NOT touch n go reps.
B.
‘Super Freak’
2000/1500 Meter Row
30 Overhead Squats (165/115)
– Goal: Hard effort. Your 2k pace should only be about 45s off your best time. OHS should be capable of being done in sets of 7-10 (if you’re able to do more than that it’s too light.)
TIME CAP = 9:00
C.
3 x 8-10 each. Rest 60s.