Prep
Equipment required: Medium/light band, light KB
1) Spiderman Lunge 3 each
3) 3 Rounds of:
– 10 Banded Glute Bridges
– 6 Barbell RDL
– 6 Barbell Front Squats
– 6 Front Rack Reverse Lunges total
4) Front Box Squat:
1 x 5 with 3s down. Focusing on perfect technique.
A.
Front Box Squat
3/5 x 3 – for speed @3-5% heavier than last week
OT1M
– 3 Warm-up sets
– Was 4 reps last week, now it’s 3 reps
– use same height box as Tuesday
– all sets should be fast
B.
“Back To The Future Part II’
7:00 on the clock:
30 Deadlifts (225/155)
60 Wall Balls (20/14)
Remaining time: Max Calories Bike
– Goal: Hard effort. Deadlifts should be heavy but capable of being done in sets of 7-10. Score = total calories.
Rx+: (275/185)
C.
4 x 12-15.
Rest 60s.