Prep
A.
Equipment required: Foam roller, light/medium band, light KB
1) Foam Roll Glutes & Hamstrings x 60s each
2) AMRAP 5:
– 2 Shin Box + Forward Fold each
– 5 Banded Bird Dogs each
– 5 Goblet Reverse Lunges each
3) Air Bike 10-15s sprint for max watts
4) Box Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
5RM in 5 sets.
OT2:15M
– parallel box – 14-16”
– 5, 5, 5, 5, 5
– spotters on both sides of the barbell
– L1: 5 x 5 at a moderate weight, 2 warm-up sets.
B.
AMRAP 7
3 Hang Squat Cleans (135/95)
9 Bar Facing Burpees
– Goal: Tough effort. Like almost any couplet this one should suck, but barbell loading should be light enough to perform sets quickly.
Rx+: (155/105)
L3: (115/75)
L2: (95/65)
L1: (DBs 25/15) (Up downs)
C.
Accumulate 100 reps. Rest as needed.