Prep
Equipment required: Foam roller, barbell, medium/light band, empty barbell
1) Foam Roll Glutes & Hamstrings & Quads 60s each
2) Barbell Shoulder/Lat Stretch x 60s
3) Barbell Front Rack Stretch x 60s
4) 2 Rounds of:
– 6 RDLs
– 6 total Front Rack Reverse Lunges
– 6 Front Squats
– 10 steps each X-Band Walk
A.
AMRAP 24 WITH A PARTNER
Min 0:00 – 2:00: Max Cal Bike
Min 2:00 – 4:00: Max Power Cleans (135/95)
Min 4:00 – 6:00: Max Butterfly Sit-ups
Min 6:00 – 8:00: Max Goblet Squats (70/53)
– Goal: Challenging effort, split reps evenly.
Rx+: (185/125) (88/62)
L3: (115/75) (62/44)
L2: (95/65) (53/35)
L1: (DB Hang Power Clean 25/15) (35/20)
B.
Wall Sit
3 x 30s on 30s off.