Prep
Equipment required: Foam roller, light/medium band, light KB
1) 1 Round:
– 60s each Foam Roll Glutes & Hamstrings
– 2 each Spiderman Lunge
2) 2 Rounds:
– 1 each Bird Dog Hold 10s
– 1 each Star Plank 10s
– 1 Curl Up 10s
3) AMRAP 4:
– 2 each Shin Box Hip Lift
– 5 each Goblet Lateral Lunges
4) Back Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
2/5 x 3.
OT2M
– 2 Warm-up sets, 5 working sets
– 50% 1RM
L1: Box Squat
B.
E2MOM16
Min 0-2:
5 each Goblet Lateral Lunge (53/35)
Max Cal Row
Min 2-4:
10 KB Deadlifts
Max 50 Meter Farmer Carry
– Goal: Challenging but repeatable effort, match Row cals each round
Rx+: (62/44)
L3: (44/26)
L2: (35/20)
L1: (26/DBs 10)
C.
3 x 15-20 each. Rest 60s