Prep
Equipment Required: Foam roller, light KB, medium band
1) Foam Roll Glutes & Hamstrings x 60s each
2) 5 each Shin Box + Forward Fold
3) AMRAP 5:
– 3 each KB Windmills
– 5 each Banded Bird Dogs
– 7 Banded Overhead Squats
4) Snatch Barbell Warm-up
A.
EMOM 15
2 reps each set
– Keep weight light (empty barbell, light weights)
– L2: Snatch Deadlift sets of 2
– L1: Goblet Squat
B.
Back Squat
3 x 5. Rest 2:00
– build to a moderate heavy 5 in 3 sets.
C.
4 Rounds of
5 Up-downs
15s Bike Sprint – max effort.
Rest 90s.
– Goal: HARD effort, sell your soul to the Bike.
L1: AMRAP 8:
5 Up downs
5 each DB Box Step-ups (25/10)