Prep
Equipment required: Foam roller, medium/light band, barbell
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 5:
– 5 each Banded Bird Dogs
– 5 each Bodyweight Lunges
– 10 ft Elephant Walk
3) Air Bike 10-15s sprint for max watts
4) 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.
8 x 3 @50%
– These are SPEED reps
– Not touch n go, reset tension on each rep.
– use 1RM from 12/6
B.
Wide Stance Box Squat
5 x 3.
OT2M
– build to a heavy 3
C.
‘Speak to a representative’
For time:
100 total KB Front Rack Lunges (53/35)
– Goal: 5 sets of 20 at a challenging pace.
– Last performed 7/30
L3: (44/26)
L2: (35/20)
L1: (26/DBs 10)
TIME CAP = 10:00