Prep:
Equipment required: Foam roller, light band, light KB
1) Foam Roll Glutes & Lats x 60s each
2) Band Chicken Wing Stretch 60s each
3) AMRAP 5:
– 2 Shin Box + Forward Fold each
– 5 Banded Bird Dogs each
– 5 Goblet Reverse Lunges each
4) Air Bike 10-15s sprint for max watts
5) Front Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Front Squat
Build to a 1RM in 8 sets.
OT2M
– Goal: 5# PR
B.
‘Bulls On Parade’
For time:
21-15-9
Deadlifts (225/155)
Bar Facing Burpees
*Goal: Hard effort.
TIME CAP = 10:00
Recommended Scaling Options
L3: (185/125)
L2: (155/105)
L1: (135/95) (Burpee)
Beginner: (95/65) (Up downs)
C.
3 x 8-10. Rest 60s.