Prep
Equipment required: Foam roller, light/medium band, light KB, empty barbell
1) Foam Roll Glutes & Hamstrings x 60s each
2) AMRAP 6:
– 2 each Shin Box + Forward Fold
– 5 each Banded Bird Dogs
– 5 each Goblet Reverse Lunges
– 5 KB Squat Jumps
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
– Increase weight from last week
A2.
1/3 x 12.
– Rest 10s
– 1 Warm-up sets, 3 working sets
– Increase weight from last week
A3.
1/3 x 24 total.
OT5M
– 1 Warm-up sets, 3 working sets
– Increase weight from last week
B.
‘Witness The Thiccness’
15/12 Cal Bike
15 Overhead Squats (135/95)
12/9 Cal Bike
12 Overhead Squats
9/6 Cal Bike
9 Overhead Squats
– Goal: HARD effort. OHS should be capable of being done unbroken.
Rx+: (185/125)
L3: (115/75)
L2: (95/65)
L1: (Goblet Squat 35/26)
TIME CAP = 7:00
C.
Single Leg Banded Hamstring Curl
3 x 30 each. Rest 60s