Prep
Equipment Required: foam roller, medium band, barbell
1) Foam Roll Glutes and Thoracic Spine 60s each
2) 3 each Spiderman Lunge
3) 2 rounds:
– 6 RDL
– 6 total Front Rack Reverse Lunges
– 10 Banded Glute Bridge
– 10 Ft Elephant Walk
A.
3/6 x 3.
OT1M
– 3 warm-up sets, 6 working sets
– These are SPEED reps
– 55% of 1RM
B.
Front Rack Rear Footed Elevated Split Squat
1/4 x 5 each.
OT2M
– 1 Warm-up set, 4 working sets
C.
4 Rounds
3 Touch n’ Go Power Cleans (165/115)
5 Burpees
50 Meter Sledpush Sprint
Rest 90s.
– Goal: All out sprint!
Rx+: (195/135)
L3: (145/100)
L2: (125/80)
L1: (Deadlifts for Power Cleans) (Up downs)
– Sled Alternative:
30s Bike Sprint or 40s Row Sprint