Prep
Equipment required: Foam roller, medium/light band
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 5:
– 5 Banded Bird Dogs each
– 5 Band Overhead Goodmornings
– 10 ft Elephant Walk
4) Air Bike 10-15s sprint for max watts
5) Deadlift w. an empty barbell
1 x 5 w. 3s down 1s pause at the knee on the way up focusing on perfect technique
A.
Deadlift
3RM in 6 sets.
OT2:30
– 5, 4, 3, 3, 3, 3 building in weight
B.
‘Thrust Issues’
21-15-9
Thrusters (95/65)
12-9-6
Burpee Box Jumps (24/20)
– Goal: Very tough effort with room to push slightly harder at the last minute.
– Last tested 5/3/21
Rx+: (115/75)
L2: (75/55)
L1: (25/15 DB Thrusters) (BW Box Step-ups each)
TIME CAP = 6:00
C1.
3 x 12-15. No rest.
C2.
3 x 8-10. Rest 60s.