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
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.
3/6 x 3 every 60s
– 3 Warm-up sets, 6 working sets
– Parallel box
– These are SPEED reps
B.
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.
3 x 8-10