Prep
Equipment required: Foam roller, light/medium band
1) Foam Roll Glutes & Hamstrings x 60s each
2) AMRAP 6:
– 2 Shin Box + Forward Fold each
– 5 Banded Bird Dogs each
– 5 Goblet Reverse Lunges each
– KB RDLs 3s down
3) Air Bike 10-15s sprint for max watts
4) Pause Front Squat w. an empty barbell
1 x 5 w. 1s pause bottom, 1s pause above parallel focusing on perfect technique
A.
Build to a 4RM in 6 sets.
OT2:15M
– 4, 4, 4, 4, 4, 4
– pause slightly below parallel and slightly above, both for a 1 count.
– L1: 4 x 4 at a moderate weight, 2 warm-up sets.
B.
2/4 x 8-10.
OT2M
– 2 warm-up sets, 4 working sets
C.
Sled Push Sprints
5 x 50meters
OT2:30
– max effort on each set
D.
3 x 20s each.
– Keep shoulders and hips stacked