Thursday 9.23.21

Prep

Equipment required: Foam roller, medium/light band

1) Foam Roll Glutes & Hamstrings x 60s each

2) 3 Spiderman Lunge each

3) 3 rounds:

– 5 Banded Bird Dogs each

– 5 Band Overhead Goodmornings

– 10 ft Elephant Walk

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

5) Sumo 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.

Sumo Deadlift Against A Band

4/5 x 3

OT1M

– 4 warm-up sets, 5 working sets

– SPEED reps

– 5% heavier than last week

– reset on each rep NOT Touch N Go

– elevate plates as needed to ensure neutral spine

B.

‘Karen’

150 Wall Balls (20/14)

– Goal: HARD effort.

L2: (14/10)

L1: (75 Reps) (10/8)

TIME CAP=10:00

C. 

Reverse Crunch + Deadbug

4 x 8-10 each. Rest 60s.