Prep
Equipment required: Foam roller, medium/light band
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 6:
– 1 each Side/Side Deep Lunge + Twist
– 5 each Banded Bird Dogs
– 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
1RM in 8 sets.
OT2M
– build in weight
– Goal: 5# PR
– Elevate with plates if needed.
B.
‘Hot Shot Part Deux’
100 Russian KB Swings (70/53)
*EMOM: 8 Burpees
– Goal: Tough effort. This starts with KBS so out of the gate shoot for a big UB set, Burpees start at the 1:00 mark. Try to complete under 8:00
TIME CAP=10:00
L3: (62/44)
L2: (53/35)
L1: (26/20) (Up downs)
C.
4 x 5 + 3 count at top of each rep. Rest as needed.