Prep
Equipment required: Foam roller, light/medium band, light KB
1) 1 Round:
– 60s each Foam Roll Glutes & Hamstrings
– 2 each Spiderman Lunge
2) 2 Rounds:
– BP Big Three
3) AMRAP 4:
– 2 each Shin Box + Hip Lift
– 5 each Goblet Reverse Lunges
– 5 KB RDLs
– 5 Banded Front Squats
4) Air Bike 10-15s sprint for max watts
5) Wide Stance Box Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Wide Stance Box Squat
4 x 4 @65%, every 60s.
– Box at parallel
Then, 2 x 4 increasing in weight. Rest 90s-2:00
*Same box now working up to a heavy set of 4 resting 90s-2:00 between sets.
B.
‘Batwings’
For time:
30 Calorie Bike
30 Deadlifts (225/155)
30 Lateral Burpees
– Goal: Very hard effort, RPE 9
L3: (185/125)
L2: (155/105)
L1: (60s Max Cals on Bike) (135/95) (Up Downs)
*Bike Alternate
45 Calorie Row, 30 Cal Ski Erg or 400 Meter Run
TIME CAP = 9:00
C.
Tibia Raise
2 x 20 each. Rest 60s
– Knee health