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) w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Deadlift
Build to a heavy triple in 6-8 sets. Rest 3:00
– These are NOT Touch N’ Go, drop and reset between each rep
– Elevate plates if mobility is restricted
B.
‘Bodycast’
In 7:00 Window:
1k Row
Remaining time Max: Wall Balls (20, 14)
– Goal: Hard effort. Shoot for 75+ wall balls.
– Last tested: 10/15
Rx+: (90 Wall Balls)
L2: (14/10)
L1: (600 M Row) (10/8)
C.
Tibia Raise
2 x 20 each. Rest 60s