Prep
Equipment required: Foam roller, medium/light band
1) Foam Roll Glutes & Hamstrings x 60s each
2) 5 each Single Leg Upward Dog to Standing
3) AMRAP 6:
– 1 each Side/Side Deep Lunge + Twist
– 5 each Banded Bird Dogs
– 5 Band Overhead Goodmornings
– 10 ft Elephant Walk
4) Air Bike 10-15s sprint for max watts
5) Wide Stance Box Squat w. an empty barbell
1 x 5 w. 3s down on the way up focusing on perfect technique
A.
Wide Stance Box Squat
3/6 x 3 3s down @65%
OT1M
– 3 warm-up sets, 6 working sets
– Stay strict on the tempo, count for your partner and keep them honest.
B.
4 x 6 each. Rest 90s
– 1-2 Warm-up sets
C.
‘All Glutes No Glory’
For time:
50 total KB Goblet Lateral Box Step-overs total (70/53) (20″)
EMOM: 10 Russian Swings
*This workout starts with Swings
– Goal: Hard effort, sub 6.
L3: (62/44)
L2: (53/35)
L1: (26/20) (Unweighted Step-ups)
TIME CAP = 8:00
D.
‘Reverse Plank’
4 x 20s on 10s off.