Prep
Equipment Required: foam roller, light KB, light/medium band
1) Foam roll glutes 60s each
2) AMRAP 6
– 2 Shin Box + Forward Fold each
– 4 Goblet Reverse Lunges each
3) Back Squat w. an empty barbell
1 x 5 w. 3s down 2 s pause at the bottom focusing on perfect technique and position
A.
Back Squat
6 x 3
OT2:15
– Build to a heavy 3 reps in 6 sets.
– Essentials: 2/4 x 4
B.
3 x 8 each
OT2M
– 3 working sets at the same weight
C.
3 x 20-25. Rest 60s.
D.
AMRAP 6 x 90 ft.
– moderate load by your side/light load in front rack.