Prep
Equipment Required: foam roller, light/medium band
1) Foam Roll Hamstrings x 60s each
2) 4 Single Leg Upward Dog to Standing each
3) 3 Rounds:
– 4 Up Downs
– 6 Walking Lunges each
4) Back Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Back Squat
Heavy 8 in 4 sets.
OT2:15M
– improve upon last weeks total by 10#
B.
‘Stairway To Heaven’
10 Deadlifts (275/185)
20 Bar Facing Burpees
30 Calorie Air Bike
40 C2B Pull-ups
50 Box Jumps w. step down (24/20)
– Goal: All out with this one, 100 percent effort! Push this one today and leave nothing in the tank. Deadlifts should be heavy.
Rx+: (315, 205)
L3: (225/155)
L2: (185/125) (Band Assisted Pull-ups)
L1: (135/95) (Up Downs) (Assisted Ring Pull-ups) (Box Step-ups)
C.
Banded Glute Bridge
3 x 10. Rest 60s.