Prep
Equipment required: Foam roller, medium/light band, barbell
1) 1 Round:
– Foam Roll Glutes & Hamstrings x 60s each
2) 2 Rounds:
– 1 each Bird Dog Hold 10s
– 1 each Star Plank 10s
– 1 Curl Up 10s
3) 3 Rounds:
– 5 RDLs
– 3 each Front Rack Reverse Lunges
– 10 each X-Band Walk
A.
2/4 x 5 each.
OT2:30
– 2 warm-up sets, 4 working sets
– Start weaker side first
L1: Goblet Split Squat 4 x 8-10 each
B.
‘Elvis’
30 Squat Cleans (185/125)
– Goal: Complete 5-7 reps every 60s. This should be HEAVY.
Rx+: (225, 145)
L3: (135/95)
L2: (95/65)
L1: (AMRAP 8: 8 Russian Swings, 8 Goblet Squats)
TIME CAP = 10:00
C.
Recovery
5:00 Row, Bike, Jog at a conversational pace