Prep
Equipment required: Medium/light band, light KB
1) 3 each Spiderman Lunge
2) 3 Rounds of:
– 5 each Banded Bird Dogs each
– 5 each Goblet Reverse Lunges
– 10 American KBS
3) Air Bike sprint 10-15s for max watts
4) Front Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Front Squat
Build to a 1RM in 8 sets.
OT2M
– sets should look like 3-3-2-2-1-1-1..
– Goal: 5# PR
– L1: 5 x 5, 2 warm-up sets, same weight as last week
– Last tested 5/20
B.
‘Little Engine That Could’
60 Burpee Box Jumps (20)
EMOM: 6 KBS (53, 35)
*this workout starts with KBS
– Goal: Tough pace, hold on as long as you can.
– Last tested on 6/21.
-TIME CAP = 11:00
Rx+: (62, 44)
L2: (45, 25)
L1: (35, 25) (Box Step-ups)
C.
4 x 8-10. Rest 60s.