Prep
Equipment required: Foam roller, medium/light band, barbell
1) 1 Round:
– Foam Roll Glutes & Hamstrings x 60s each
– 10 Sciatic Nerve Floss each
2) 2 Rounds:
– 1 each Bird Dog Hold 10s
– 1 each Star Plank 10s
– 1 Curl Up 10s
3) 3 Rounds:
– 5 each Lateral Lunges
– 10 each X-Band Walk
4) Air Bike 10-15s sprint for max watts
5) Deadlift w. an empty barbell
1 x 5 w. 3s down 1s pause at the knee on the way up focusing on perfect technique
A.
Build to a heavy 3 over 6 sets.
OT2:30
– Maintain neutral spine
L1: 4 x 3 at a moderate weight, 2 warm-up sets
B.
For Total Reps
AMRAP 5:
DB Lateral Box Step-overs (50/35) 20″ box
Rest 60s
AMRAP 5:
Max 25 Meter Single Arm Front Rack Carry
– Goal: Challenging pace
L3: (44/26)
L2: (35/20)
L1: (26/DB 15)
C.
3 x 15-20 each. Rest 60s
D.
2 mins each leg