Prep
Equipment required: Foam roller, medium/light band, light KB, empty barbell
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 6:
– 1 each Side/Side Deep Lunge + Twist
– 5 each Banded Bird Dogs
– 5 each Lateral Lunges
– 10 KB RDL
4) Air Bike 10-15s sprint for max watts
5) Sumo 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.
3/6 x 3 3s down @70%
OT1M
– 3 warm-up sets, 6 working sets
– Stay strict on the tempo.
B.
1/4 x 6 each.
OT2M
– 1 Warm-up sets, 4 working sets
– Increase from last week
C.
4 Rounds
6 Deadlifts (275/185)
50 Meter Sledpush Sprint
Rest 90s.
– Goal: All out sprint! Score = total time
Rx+: (315/205)
L3: (225/155)
L2: (155/105)
L1: (95/65)
– Sled Alternative:
30s Bike Sprint or 40s Row Sprint