1) 3 Rounds:
3 Shin Box + Forward Fold each
6 Thoracic Rotations each
2) 3 Rounds w/empty barbell
5 Front Rack Reverse Lunges each
3a) Front Squat:
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.
– Exceed weight or reps on AMRAP set from two weeks ago 2/2/21.
Minute 1: 10 Deadlifts (225/155)
Minute 2: 30 Double Unders
Minute 3: 10 DB Front Squats (50/35)
Minute 4: 60s Easy Bike Recovery
– Goal: All intervals should be tough, but leave people with at least 30-40s of recovery, with the obvious exception of minute 4. Deadlifts should be done touch-n-go and UB for all rounds, so choose weight wisely.