Prep
Equipment Required: foam roller, medium band, barbell
1) Foam Roll Lats and Thoracic Spine 60s each
2) 10 Russian Baby Makers
3) 2 rounds:
– 6 RDL
– 6 Hang Muscle Cleans
– 6 total Front Rack Reverse Lunges
– 10 steps each X-Band Walks
A.
EMOM 6: 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
– Final week
B.
‘Sorry In Advance’
2 Rounds:
30 total Front Rack Reverse Lunges (135/95)
15/10 Calorie Bike
Rest 3:00
– Goal: Very hard effort. We apologize in advance to your legs “¯\_(ツ)_/¯“
TIME CAP=15:00
Rx+: (155/105)
L3: (115/75)
L2: (95/65)
L1: (DBs Front Rack Reverse Lunge)
C.
Double Leg Banded Hamstring Curl
Accumulate 100+ reps (max reps in 2:00)