Thursday, July 28

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) Box Squat w. an empty barbell

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

A.

Box Squat

Build to a heavy 5 in 5 sets. 

OT2M

– Box at parallel

L1: 5 x 5 at moderate weight, 2 warm-up sets.

B.

RFE Rotational RDL + Split Squat

1/4 x 5 each.

– 1 warm-up set, 4 working sets

– Go slow and work on balance

C.

‘Lance Armstrong’

5:00 Max Cal Bike

– Goal: HARD effort. Sell your soul to the Bike today.

Last tested 2/4

D.

Overhead Half Kneeling Hip Extension

3 x 10 each. Rest 60s