Monday 8.2.21

Prep:

Equipment required: Foam roller, light band, light KB

1) Foam Roll Glutes & Lats x 60s each

2) Band Chicken Wing Stretch 60s each

3) AMRAP 5:

– 2 Shin Box + Forward Fold each

– 5 Banded Bird Dogs each

– 5 Goblet Reverse Lunges each

4) Air Bike 10-15s sprint for max watts

5) Front Squat w. an empty barbell

1 x 5 w. 3s down focusing on perfect technique

A.

Front Squat

Build to a 1RM in 8 sets. 

OT2M

– Goal: 5# PR

B.

‘Bulls On Parade’

For time:

21-15-9

Deadlifts (225/155)

Bar Facing Burpees

*Goal: Hard effort. 

TIME CAP = 10:00

Recommended Scaling Options

L3: (185/125)

L2: (155/105)

L1: (135/95) (Burpee)

Beginner: (95/65) (Up downs)

C. 

Reverse Crunch + Deadbug

3 x 8-10. Rest 60s.