Thursday, December 15

Prep

Equipment required: Foam roller, light/medium band, light KB

1) 1 Round:

– 60s each Foam Roll Glutes & Hamstrings

– 10 Russian Baby Makers

2) 2 Rounds:

– 1 each Bird Dog Hold 10s

– 1 each Star Plank 10s

– 1 Curl Up 10s

3) AMRAP 4:

– 2 each Shin Box + Forward Fold

– 5 each Goblet Reverse Lunges

– 5 Banded Front Squats

4) Air Bike 10-15s sprint for max watts

5) Box Squat w. an empty barbell

1 x 5 w. 3s down focusing on perfect technique

A.

Box Squat

3/6 x 3 every 60s

– 3 Warm-up sets, 6 working sets

– Parallel box

– These are SPEED reps

B.

Landmine RDL

2/3 x 8-10. 

OT2M

– 2 Warm-up sets, 3 warm up sets

C.

‘Sorry In Advance’

2 Rounds:

30 total Front Rack Reverse Lunges (135/95)

15/10 Calorie Bike

Rest 3:00

– Goal: Very hard effort. We apologize in advance to your legs “¯\(ツ)/¯“

– Last tested: 4/25

Rx+: (155/105)

L3: (115/75)

L2: (95/65)

L1: (25/15 DBs Front Rack Reverse Lunge)

D.

Zercher Goodmorning 

3 x 8-10