Prep
Equipment Required: Foam roller, light KB, medium band
1) 1 Round:
– Foam Roll Glutes & Hamstrings x 60s each
– 3 each Spiderman Lunge
2) 2 Rounds:
– 1 each Bird Dog Hold 10s
– 1 each Star Plank 10s
– 1 Curl Up 10s
3) 3 Rounds:
– 10 FT Duck Walk
– 5 Banded Overhead Goodmornings
– 7 KBS
– 9 Goblet Squats
A.
Sumo Deadlift
2/8 x 3 every 60s.
– 2 Warm-up sets, 8 working sets
– These are SPEED reps
B.
‘Tombstone’
For time:
30 Back Squats (225/155)
50 Russian Kettlbell Swings (70, 53)
30/24 Calorie Bike
– Goal: Big sets, Tough pace.
*1/18/21
Rx+:(275/185) (88/70)
L3: (185/125) (53/35)
L2: (155/105) (44/26)
L1: (Goblet Squats 35/20 ) (35/20)
C.
3 x 15-20. Rest 60s