Prep
Equipment required: Foam roller, light/medium band, light KB
1) Foam Roll Glutes & Hamstrings x 60s each
2) AMRAP 6:
– 1 each Side/Side Lunge + Sumo Twist
– 5 each Deadbug
– 5 each Goblet Reverse Lunges
3) Air Bike 10-15s sprint for max watts
4) Box Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
2/8 x 2 every 60s.
– 2 Warm-up sets, 8 working sets
– These are SPEED reps
– 70% of 1RM
B.
2/3 x 8-10 each.
OT2M
– 2 Warm-up sets, 3 working sets
C.
For Time:
60 total KB Front Rack Lateral Lunges (53/35)
– Goal: tough effort, short bouts of rest.
Rx+: (62/44)
L3: (44/26)
L2: (35/20)
L1: (26/DBs 10)
TIME CAP = 6:00
D.
3 x 15. Rest 60s