Friday, June 17

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

Build to a heavy 1 over 8 sets. 

OT2:30

– Sets of 5,4,3,2,1,1,1..

L1: Build to a moderate 5

Last tested 11/23

B.

‘Speak To A Representative’

For time:

100 total KB Front Rack Lunges (53/35)

– Goal: 5 sets of 20 at a challenging pace.

Last tested: 1/6

L3: (44/26)

L2: (35/20)

L1: (26/DBs 10)

TIME CAP = 10:00

C.

Banded Alphabet

2 x each. Rest 60s