Prep
Equipment Required: Light/medium band, foam roller
1) Foam roll glutes 60s each
2) Dynamic Pigeon Pose 10 each
3) 3 Rounds:
– 3 Dynamic Vertical Jump (for max height)
– 6 Lateral Lunges each
4) Sumo Deadlift w. an empty barbell
1 x 5 with 3s down, 1s hold at the knee on the way up. Focusing on perfect technique.
A.
Build to a heavy 5 in 5 sets.
OT2M
– reset on each rep, not touch n’ go
– Essentials: 5 x 5 at the same weight
B.
For Time:
21 Front Squats (135/95)
50 Russian KBS (70/53)
15 Front Squats (155/105)
50 Russian KBS
9 Front Squats (165/105)
– Goal: Hard effort. RKBS should be heavy!
-Note: there are ONLY two sets of RKBS even though there are 3 SETS of front squats.
TIME CAP = 10:00.
C.
3 x 25. Rest 60s.