Prep
Equipment required: Foam roller, medium/light band, light KB
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 5:
– 5 each Banded Bird Dogs
– 5 KB RDL
– 5 Goblet Squats
– 10 ft Elephant Walk
4) Air Bike 10-15s sprint for max watts
5) Rack Deadlift w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Build to a heavy double in 6 sets. Rest 3:00
– Sets of 5,4,3,2,2,2
– Pull from J-hooks in the rack or from plates stacked so the barbell is about the level of the knee
L1: 5 x 5, 2 warm-up sets
B.
‘The Quadfather’
20/16 Cal Row
30 Front Squats (155/105)
40 Box Jump Step-downs
– Goal: HARD effort
Rx+: (185/125)
L3: (135/95)
L2: (115/75)
L1: (DB Front Squats 35/20) (Step-ups)
TIME CAP = 8:00
C.
3 x 4-6 3s in 3s out. Rest 60s