Prep
Equipment required: Foam roller, medium/light band
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 6:
– 1 each Side/Side Deep Lunge + Twist
– 5 each Banded Bird Dogs
– 5 Band Overhead Goodmornings
– 10 ft Elephant Walk
4) Air Bike 10-15s sprint for max watts
5) Sumo Deadlift w. an empty barbell
1 x 5 w. 3s down 1s pause at the knee on the way up focusing on perfect technique
A.
Sumo Deadlift
Build to a heavy 1 over 8 sets.
OT2:30
– Sets of 5,4,3,2,1,1,1..
L1: Build to a moderate 5
B.
‘Speak To A Representative’
For time:
100 total KB Front Rack Lunges (53/35)
– Goal: 5 sets of 20 at a challenging pace.
L3: (44/26)
L2: (35/20)
L1: (26/DBs 10)
TIME CAP = 10:00
C.
2 x each. Rest 60s