Prep
Equipment required: Foam roller, medium/light band
1) Foam Roll Adductors & Quads x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 6:
– 5 each Lateral Lunges
– 5 Band Overhead Goodmornings
– 10 ft Elephant Walk
– 5 each Deadbugs
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.
2/8 x 2 every 60s.
– 55% of 1RM
– These are SPEED reps, reset on 2nd rep
– 2 Warm–up set, 8 working sets
B.
‘Still Sorry’
2 Rounds:
30 total Barbell Reverse Lunges (155/105)
20/15 Cal Row
Rest 3:00
– Goal: Very hard effort, unbroken Lunges on the first set. We apologize in advance to your legs “¯\_(ツ)_/¯“
Rx+: (185/125)
L3: (135/95)
L2: (115/75)
L1: (30/20 DBs Front Rack Reverse Lunge)
C.
3 x 25. Rest 60s.