Prep
Equipment required: Foam roller, light/medium band, light KB
1) 1 Round:
– 60s each Foam Roll Quads & Adductors
– 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 + Forward Fold
– 5 each Goblet Reverse Lunges
4) Front Squat w. an empty barbell
1 x 5 w. 3s hold focusing on perfect technique
A.
2/4 x 4 with 3s hold.
OT2:30
– 2 Warm-up sets, 4 working sets
– Count for your partners
L1: Front Box Squat or DB Front Squat 4 x 8 with 3s hold.
B.
Crazy Train
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squats (135/95)
– Goal: Tough effort. Complete a full round without dropping the bar. Minimal rest between sets.
*Last tested on 9/2/21.
L3: (115/75)
L2: (95/65)
L1: (DBs 25/15)