Prep
1) Foam Roll Quads x 60s each
2) Biphasic Hip Flexor Stretch x 60s each
3) AMRAP 6:
– 5 Banded Bird Dogs each
– 5 Goblet Reverse Lunges each
4) Air Bike 10-15s sprint for max watts
5) Back Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Back Squat
Build to a heavy 8 reps in 4 sets.
OT2:15
B.
Front Rack Reverse Lunges
2/4 x 6-8 each.
OT2M
– slightly heavier than last week
– 2 warm up sets, 4 working sets at the same weight.
– L1: DB Split Squats
C.
Barbell Glute Bridge
1/3 x 12-15.
-OT2M
– hold top for 1 count this week
– 1 warm up set, 3 working sets at same weight
D.
Toes To Bar
3 x __.
Rest 90s.
– average of last week for 3 sets
L2: Hanging Straight Leg Raises
L1: V-ups