Prep
Equipment required: Foam roller, medium/light band
1) 1 Round:
– 60s each Foam Roll Glutes & Hamstrings
– 10 each Sciatic Nerve Floss
2) 2 Rounds:
– 10s each Deadbug
– 10s each Side Plank Clamshell
3) AMRAP 4:
– 1 each Side/Side Deep Lunge + Twist
– 10 each X-Band Walk
– 10 ft Elephant Walk
4) Air Bike 10-15s sprint for max watts
5) Wide Stance Box Squat w. an empty barbell
1 x 5 w. 3s down 1s pause at the knee on the way up focusing on perfect technique
A.
Wide Stance Box Squat
4 x 5 @60%, every 60s.
– Box at parallel
Then, 2 x 5 increasing weight. Rest 90s-2:00
*Same box now working up to a heavy set of 5 resting 90s-2:00 between sets.
B.
‘All Glutes, No Glory’
For time:
50 total KB Goblet Lateral Box Step-overs total (70/353) (20″”)
EMOM: 10 Russian Swings
*This workout starts with Swings
– Goal: Hard effort, sub 6.
L3: (62/44)
L2: (53/35)
L1: (26/20) (Unweighted Step-ups)
TIME CAP = 8:00
*3/31
C.
Tibia Raise
2 x 20 each. Rest 60s
– Knee Health