Prep
Equipment required: Foam roller, medium/light band, empty barbell
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 5:
– 5 each Banded Bird Dogs
– 5 Band Overhead Goodmornings
– 10 ft Elephant Walk
4) Air Bike 10-15s sprint for max watts
5) Deadlift w. an empty barbell
1 x 5 w. 3s down 1s pause at the knee on the way up focusing on perfect technique
A.
Deadlift Against A Band
3RM in 6 sets.
OT2:15
– 5, 4, 3, 3, 3, 3 building in weight
– L1: 6 x 3 at a moderate weight. 2 warm-up sets.
B.
‘Karen’
150 Wall Balls (20/14)
– Goal: HARD effort. Partner up and judge each other like the open.
L2: (14/10)
L1: (75 Reps) (10/8)
C.
3 x 8. Rest 60s.