Tuesday 11.23.21

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.

Single Leg Glute Hip Thrust

4 x 5 + 3 count at top of each rep. Rest as needed.