Monday, July 18

Prep

Equipment required: Foam roller, barbell, medium/light band, empty barbell

1) Foam Roll Glutes & Hamstrings 60s each

2) 10 Sciatic Nerve Floss each

3) 2 Rounds of:

– 6 RDLs

– 6 Hang Muscle Cleans

– 6 total Front Rack Reverse Lunges

– 6 Front Squats

– 10 steps each X-Band Walk

A.

1 1/4 Front Squat

Build to a heavy 3 over 5 sets. 

OT2:30

– Sets of 5,4,3,3,3

L1: Front Box Squat 5 x 5, 1-2 warm-up sets

B.

‘Bulls On Parade’

For time:

21-15-9

Deadlifts (225/155)

Bar Facing Burpees

– Goal: HARD effort.

* Last tested 8/2

L3: (185/125)

L2: (155/105)

L1: (Sumo Deadlifts 135/95) (Up downs)

TIME CAP = 10:00

C.

Star Planks

8 x 20s on 10s off

– Alternate sides