1) 2 rounds:
2 Spiderman Lunge each
10 Thoracic rotations each
5 Banded Bird Dogs each
2) 3 Rounds:
5 Front Rack Reverse Lunges each
5 x 2-3 reps
-Work on technique and adding weight each set if form permits.
-Improve technique from last week or highest weight achieved.
Essentials: Hang Power Clean
– Goal: Heavy 2+ (AMRAP) set
– goal of this is to perform 2-5 reps with a heavy load.
Heavy Sled Push x 40 yards
Heavy Farmer Carry x 40 yards
￼-Rest as needed.
– Goal: 5 rounds. Sled push should be heavy as well as the carries. You should need to rest about 90s
– 2:00 between rounds.
*Alternative to Sleds: 30s sprint on either the Bike or the Rower.