Prep
Equipment Required: foam roller, light/medium band
1) Foam Roll Hamstrings x 60s each
2) 4 each Single Leg Upward Dog to Standing
3) 3 Rounds:
– 2 Russian Baby Makers
– 4 Up Downs
– 6 each Walking Lunges
– 8 Banded Glute Bridge
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.
‘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 rounds of AMRAP.
– Last tested 7/9
Rx+: (275/185)
L3: (185/125)
L2: (135/95)
L1: (20/15 Cal Bike) (95/65) (14/10)
C.
2 x 1 each side. Rest 60s.