Prep
Equipment required: Medium/light band, light KB
1) Spiderman Lunge 3 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
5 x 4 – for speed @3-5% heavier than last week
– OT1M
– 3-4 Warm-up sets, then 5 working sets (was 6 sets last week)
– use same height box as last week
– all sets should be fast
B.
‘Back To The Future’
7:00 on the clock:
30/24 Calorie Bike:
Remaining time AMRAP:
10 Deadlifts (225/155)
10 Wall Balls (20/14)
– Goal: Hard Effort, Deadlifts should be heavy, but capable of being done in sets of 7-10.
– Score = total reps of AMRAP.
– Rx+: (275/185)
C.
2:00 x max reps.
– Goal: Accumulate 30 steps to right + 30 left + 30 GM.