Prep
Equipment required: Foam roller, medium/light band
1) Foam Roll Glutes & Hamstrings x 60s each
2) 3 Spiderman Lunge each
3) 3 rounds:
– 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
– 5% heavier than last week
– reset on each rep NOT Touch N Go
– elevate plates as needed to ensure neutral spine
B.
‘Karen’
150 Wall Balls (20/14)
– Goal: HARD effort.
L2: (14/10)
L1: (75 Reps) (10/8)
TIME CAP=10:00
C.
4 x 8-10 each. Rest 60s.