Prep
Equipment required: Foam roller, light/medium band, light KB
1) Foam Roll Glutes & Hamstrings x 60s each
2) AMRAP 6:
– 2 each Shin Box + Forward Fold
– 5 each Banded Bird Dogs
– 5 each Goblet Reverse Lunges
– 5 KB High Pull
3) Air Bike 10-15s sprint for max watts
A1.
2/6 x 2.
OT1M
– Take 2 Warm-up sets
– Increase from last week
– Final week
A2.
Straight Arm Band Lat Pull Down
8 x 10 in between sets of Snatch
OT1M
B.
EMOM 16
Min 1: 30s Max KB Front Rack Reverse Lunges (53/35)
Min 2: 30s Max Cal Bike
Min 3: 30s Max KB Hang Power Cleans
Min 4: 30s Max Box Jump Step-downs
– Goal: Challenging effort with consistent rep counts for all 4 rounds. Score = total Bike cals.
L1: (Goblet Reverse Lunge) (Russian Swings) (Box Step-ups)
C.
Double Leg Banded Hamstring Curl
3 x 25