Prep
Equipment required: Foam roller, medium/light band
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 5:
– 5 each Banded Bird Dogs
– 5 Band Overhead Good Mornings
– 10 ft Elephant Walk
4) Air Bike 10-15s sprint for max watts
5) 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.
Deadlift Against A Band
Build to a heavy 2 over 8 sets.
OT2M
– Sets of 5,4,3,2,2,2,2,2.
L1: 5 x 5, 2 warm-up sets
B.
‘Beef Kabobs’
45 Double KB Squat Clean Thrusters (53/35)
– Goal: Hard effort. Use a load should that is challenging but light enough to do multiple rep sets without breaking. Shoot for sub 5:00
L3: (44/26)
L2: (35/20)
L1: (26/DBs 10)
TIME CAP = 7:00
C.
3 x 30s each. Rest 60s