Friday 3.5.21

Prep

Equipment Required: Blue/Red band

1) Dynamic Pigeon Pose x 10 reps each side

2) 3 Rounds:

– 10 Banded Glute Bridges

– 5 Bird Dogs each side

– 5 Reverse Lunges Squat Combo

3) Deadlift w. an empty barbell

1 x 5 with 3s down, 2s hold at the knee on the way up. Focusing on perfect technique, shifting hips back.

A.

Touch N Go Deadlift

5 x 5

OT2:15M

– Goal: Build to a tough set of 5 in 5 sets.

B1.

Double KB Front Rack Walking Lunges

Accumulate max reps in 5:00. 

– Goal: 50+ reps

– Go right into B2 at 5:00 mark.

B2.

Front Rack Carry

Accumulate max 100 ft. trips in 5:00. 

– Goal: 5 sets x 100 ft.

– Use same weight from B1.

– Go right into B3 at 10:00 mark

B3.

Banded Pull Throughs

Accumulate max reps in 5:00.

– Goal: 100+

C.

Cooldown

5 minutes

Foam Roll – Adductors x 60s each

Rockback Adductor Stretch x 60s each