Friday, July 8

Prep

Equipment required: Foam roller, light/medium band, light KB

1) Foam Roll Glutes & Hamstrings x 60s each

2) AMRAP 6:

– 2 each Shin Box + Forward Fold

– 5 each Banded Bird Dogs

– 5 each Goblet Reverse Lunges

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

4) 1 1/4 Back Squat w. an empty barbell

1 x 5 w. 3s down 1s hold focusing on perfect technique

A.

1 1/4 back squat

Build to a heavy 4 over 5 sets.

– Sets of 5,4,4,4,4

Match weight from 5/2

L1: Box Squat build to a moderate 4 over 5 sets

B.

‘Dead To Rights’

For Time:

400 Meter Run

30 Deadlifts (225/155)

20 Box Jump Overs (24/20)

– Goal:

Rx+:(275/185)

L3: (185/125)

L2: (155/105)

L1: (135/95)

TIME CAP = 8:00