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 KB RDL
– 6 Russian KBS
– 6 Goblet Squat
– 6 total single leg deadlifts
– 10 steps each X-Band Walks
4) Assault Bike 10-15 seconds max watts
A.
Sumo Deadlift
5 x 5
OT2M
– Build up to a heavy 5 reps
B.
‘Cookie Dough’
For time:
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swings (70/53) (or heavier if available)
Goblet Squat
L3: (62/44)
L2: (53/35)
L1: (26/20)
C.
3 x 10. Rest 60s.