Prep
Equipment required: Medium/light band, light KB
1) 3 each Spiderman Lunge
2) 3 Rounds of:
– 5 Banded Bird Dogs each side
– 5 Goblet Reverse Lunges each
– 5 Thoracic Rotations each
– 5 Banded Overhead Goodmorning
3) Air Bike Sprint 10-15s for max watts
4) Front Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Front Squat
3/3 x 5 @70% of Monday 1RM
-OT1:30
– Goal: Max speed on each rep
– Take 3 sets to build in weight
B.
RDL
3/3 x 10-12
-OT1:30
– perfect slow & controlled reps with a moderate load.
– Take 3 sets to build in weight
C.
For Time:
30-20-10
Goblet Reverse Lunges total (70/55)
Russian Swings
– Goal: Tough effort – only rest between movements not during sets today.
TIME CAP = 8:00
Recommended Scaling Options
L3: (55/44)
L2: (44/35)
L1: (26/18) (Goblet Split Squat)
D.
3 x 12-15 each. Rest 60s.