Prep
Equipment required: Medium/light band, light KB, empty barbell
1) 3 each Spiderman Lunge
2) 3 Rounds of:
– 5 each Banded Bird Dogs
– 5 each Goblet Reverse Lunges
– 10 Goblet Squats
3) Zercher Squat w. an empty barbell
1 x 5 w. 3s down 1s hold focusing on perfect technique
A.
5-4-3-2-1+.
OT2M
– Goal: Build to a heavy 1+ (AMRAP) set. The goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
– L1: 5 x 5 building in weight as form permits.
B.
‘Hamstrung’
For time:
21-15-9
Deadlifts (225/155)
total DB Walking Lunges (50/35)
– Goal: Very hard effort, break early but make it short so you can maintain a high level of output.
L3: (185/125) (40/25)
L2: (135/95) (30/15)
L1: (95/65) (20/10)
TIME CAP = 10:00
C.
3 x 30s on 30s off.