Prep
Equipment required: Foam roller, barbell, medium/light band,
1) 1 Round:
– 60s each Foam Roll Glutes & Hamstrings
– 10 each Sciatic Nerve Floss
– 10 each Dynamic Pigeon Pose
2) 2 Rounds:
– 10s each Side Plank Clamshell
– 10 each Deadbug Hold
3) 2 Rounds of:
– 6 RDLs
– 6 Hang Muscle Cleans
– 6 total Front Rack Reverse Lunges
– 6 Banded Front Squats
A.
2/6 x 1+1 @50%
– 2 Warm-up sets, 6 working sets
L1: Power Clean + Power Clean or PVC Technique practice
B.
5 Rounds For Quality
6 each B-Stance KB RDL (53/35)
8 each Single Arm Ring Rows
10 KBS
16/12 Cal Row
– Goal: Sustainable effort.
L3: (44/26)
L2: (35/20)
L1: (26/ DB 15) (9/6 Cal Row)
*Row Alternate:
12/9 Cal Bike
C.
3 x 30s on 30s off.