Prep
Equipment required: Foam roller, medium/light band, light KB
1) Foam Roll Lats 60s each
2) Band Chicken Wing Stretch 60s each.
3) 3 Rounds of:
– 1 Spiderman Lunge each
– 5 Banded Bird Dogs each side
– 5 Goblet Reverse Lunges each
– 5 KB Windmills each
4) Air Bike 10-15s Sprint for max watts
A.
Barbell Warm-Up (Clean – Top Down)
-Coach led
B.
Build to a 1RM in 7 sets.
-OT2M
C.
‘Firestorm’
In an 8:00 Window:
1k Row
Remaining time AMRAP:
Squat Clean Thrusters (135/95)
– Goal: Tough effort, 5s off your PR 1K Row time.
*Score = total reps
Recommended Scaling Options
Rx+:(155/105)
L3: (115/75)
L2: (95/65)
L1: (750M Row) (DB Thrusters 30/20)
D.
4 x 8-10. Rest 60s.