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 Banded Bird Dogs each
- 5 Band Overhead Goodmornings
- 10 ft Elephant Walk
4) Air Bike 10-15s sprint for max watts
5) Sumo Deadlift w. an empty barbell
1 x 5 w. 3s down 1s pause at the knee on the way up focusing on perfect technique
A.
Sumo Deadlift Against A Band
1RM in 8 sets
OT2M
- Goal: 5# PR
- L1: 2/6 x 4
B.
Front Rack Reverse Lunges
2/4 x 6-8 each.
OT2M
- 2 warm up sets, 4 working sets
L1: DB Split Squats
C.
Barbell Glute Bridge
1/3 x 12-15.
OT2M
- 1 warm up set, 3 working sets
D.
Toes To Bar
2 x max reps.
Rest 2:00
- denote totals
L2: Hanging Straight Leg Raises
L1: V-ups