Prep
Equipment required: Foam roller, light/medium band, light KB
1) Foam Roll Glutes & Hamstrings x 60s each
2) AMRAP 6:
– 2 each Shin Box + Forward Fold
– 5 each Banded Bird Dogs
– 5 each Goblet Reverse Lunges
3) Air Bike 10-15s sprint for max watts
4) Box Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Build to a heavy 5 in 5 sets.
OT2M
– Box at parallel
L1: 5 x 5 at moderate weight, 2 warm-up sets.
B.
RFE Rotational RDL + Split Squat
1/4 x 5 each.
– 1 warm-up set, 4 working sets
– Go slow and work on balance
C.
‘Lance Armstrong’
5:00 Max Cal Bike
– Goal: HARD effort. Sell your soul to the Bike today.
D.
Overhead Half Kneeling Hip Extension
3 x 10 each. Rest 60s