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 Glute Bridge
– 10 total Walking Lunges
A1.
1/4 x 10-12 1s hold at the top.
– 1 Warm-up sets, 4 working sets
OT2M
A2.
1/4 x 6 each.
– 1 Warm-up sets, 4 working sets
OT2M
B.
AMRAP 9
7 Sumo Deadlifts (225/155)
9 Burpees
Rest 60s
– Goal: Challenging effort, 5+ Rounds
Rx+: (275/185)
L3: (185/125)
L2: (135/95)
L1: (95/65) (Up-downs)
C.
2 x 1 each side. Rest 60s.