1) Worlds Greatest Stretch x 5 reps each side
2) 2 Rounds of:
5 Bird Dogs each side
10 Reverse Lunges in place (5 each)
3a) Front Squats with an empty barbell:
2 x 5 with 3s down, 2s hold in the bottom position. Focusing on perfect technique.
3b) Band Chicken Wing Stretch in between warm-up sets of Front Squats.
– Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
3 x 10
– building in weight
– slow & controlled
Front Squat (155/105)
Heavy Russian KBS (70/53)
– Goal: Sub 8:00
– very tough effort. Front Squats should be capable of being completed in 2-3 sets and RKBS in 2-3 sets.
TIME CAP = 10:00