Prep
Equipment required: Foam roller, light/medium band, KB
1) Foam Roll Glutes & Hamstrings x 60s each
2) AMRAP 6:
– 2 each Shin Box + Forward Fold
– 5 each Banded Bird Dogs
– 5 each Goblet Reverse Lunges
– 10 KB RDLs
3) Air Bike 10-15s sprint for max watts
4) Front Box Squat w. an empty barbell
1 x 5 w. 3s down 1s pause on the box focusing on perfect technique
A.
Front Box Squat
8RM in 4 sets.
OT2M
– Exceed last week’s 8RM by 5 lbs.
B.
RDL
1/4 x 10-12.
OT2M.
– 1 Warm-up set, working weight should be a bit heavier than the Front Box Squat weight you just finished with.
C.
‘Bear Grylls’
Against a 7:00 Clock
400 Meter Run
Remaining time: Max Bear Complex (135, 95)
*Score = total reps.
– Goal: Tough effort on the run, pain cave effort on the Bear Complex. 15-25 reps
L3: (115, 75)
L2: (95, 65)
L1: (200 Meter Run) (25, 15 DB Manmakers)
– Alternative to Run:
500 Meter Row