Prep
Equipment required: Foam roller, light/medium band, plyo box, light KB, empty bar
1) Foam Roll Glutes & Hamstrings x 60s each
2) 3 each Spiderman Lunge
3) AMRAP 6:
– 2 each Shin Box + Forward Fold
– 5 each box Step-ups
4) Back Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A1.
1/3 x 6.
– Rest 10s
– 1 Warm-up sets, 3 working sets
A2.
1/3 x 12.
– Rest 10s
– 1 Warm-up sets, 3 working sets
A3.
1/3 x 24 total.
OT5M
– 1 Warm-up sets, 3 working sets
B.
‘The Quadfather’
20/16 Cal Row
30 Front Squats (155/105)
40 Box Jump Step-downs
– Goal: HARD effort.
Rx+: (185/125)
L3: (135/95)
L2: (115/75)
L1: (DB Front Squats 35/20) (Up Downs)
TIME CAP = 8:00
C.
Single Leg Banded Hamstring Curl
3 x 30 each. Rest 60s