Prep
Equipment required: Foam roller, light/medium band, light KB
1) Foam Roll Glutes & Hamstrings x 60s each
2) AMRAP 8:
– 2 each Shin Box + Forward Fold
– 5 each Banded Bird Dogs
– 5 each Goblet Reverse Lunges
– 5 each Tall Kneeling KB Halo
3) Air Bike 10-15s sprint for max watts
4) Front Box Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Build to a heavy 5 over 5 sets.
OT2:15
L1: Build to a moderate set of 5
B.
‘WTF’
21-15-9
Sumo Deadlifts (225/155)
DB Box Step-ups total (50/35)
– Goal: HARD effort. Weight should be challenging for both movements, but allow you to keep moving with minimal breaks.
Rx+: (275/185) (60/45)
L3: (185/125) (40/25)
L2: (155/105) (30/15)
L1: (135/95) (Box Step-ups)
C.
2 x each. Rest 60s