Prep
Equipment required: Foam roller, medium/light band
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 Banded Bird Dogs each
– 5 Band Overhead Goodmornings
– 10 ft Elephant Walk
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.
4/5 x 3
OT1M
– 4 warm-up sets, 5 working sets
– SPEED reps
– target weight is 60% of 1RM
– reset on each rep NOT Touch N Go
– elevate plates as needed to ensure neutral spine
B.
‘Cookie Dough’
For time:
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swings (70/53)
Goblet Squat
– Goal: HARD effort. If you can complete this entire piece without putting down the KB you get a cookie!
L3: (62/44)
L2: (53/35)
L1: (26/20)
C.
Double Leg Banded Hamstring Curl
100 quality reps.
– sets of 15-20