Prep
Equipment Required: Foam roller, light KB
1) Foam roll glutes & hamstrings x 60s each
2) Shin Box + Forward Fold 5 each
3) AMRAP 5:
- 5 Banded Bird Dogs each
- 5 Goblet Reverse Lunges each
- 5 KB Jump Squats
A.
Multiple Pause Back Squat
5 x 4.
OT2:15
- build to a heavy 4
- 1 sec pause below parallel + 1 sec pause above parallel.
B.
For Total Reps:
AMRAP 4:00
21 Thrusters (95/65)
Max Calorie Bike
Rest 4:00
AMRAP 3:00
15 Thrusters (135/95)
Max Calorie Bike
Rest 3:00
AMRAP 2:00
9 Thrusters (155/105)
Max Calorie Bike
Rest 2:00
- Goal: VERY hard effort today, test your limits.
-Rx+: (115/75 – 155/105 – 175/115)
B.
Glute Hip Thrust – Bodyweight
3 x 12-15.
-Rest 60s.