Prep
Equipment required: Medium/light band, light KB
1) Spiderman Lunge 3 each
2) Band Chicken Wing Stretch 60 sec each
3) 3 Rounds of:
– 10 Banded Glute Bridges
– 5 Banded Bird Dogs each side
– 10 Goblet Reverse Lunges total
– 5 Thoracic Rotations each
4) Front Box Squat:
1 x 5 with 3s down. Focusing on perfect technique.
A.
Front Box Squat
6 x 4 – for speed @60% of Tuesday
– OT1M
– 3-4 Warm-up sets, then 6 working sets.
– use same height box as Tuesday
– all sets should be fast
B.
For Time:
500/400 Meter Row
30 Deadlifts (225/155)
30 DB Thrusters (50/35)
– Goal: Very challenging effort. Deadlifts should be heavy, but capable of being done in sets of 7-10.
TIME CAP = 7:00
C.
X-Band Walk + Goodmorning
2:00 x max reps.
– Goal: Accumulate 30 steps to right + 30 left + 30 GM.