Prep
Equipment Required: foam roller, light KB, light/medium band
1) Foam roll glutes 60s each
2) 3 Rounds:
– 4 Russian Baby Makers
– 8 Goblet Reverse Lunges total
– 12 Banded Glute Bridge
3) Back Squat w. an empty barbell
1 x 5 w. 3s down 2 s pause at the bottom focusing on perfect technique and position
A.
Back Squat
6 x 4
OT2:15
-Build to a heavy 4 in 6 sets
-Match last week’s load when you did a heavy 3, but now for 4 reps.
– Essentials: 2/4 x 5 Matching last weeks weight
B.
4 x 8 each
OT2M
– No warm-up, 4 working sets at the same weight
-3 sets last week, now it’s 4 sets
C.
4 x 20-25. Rest 60s.
-3 sets last week, now it’s 4 sets
D.
AMRAP 6 x 90 ft.
– moderate load by your side/light load in front rack