Monday, September 19

Prep

Equipment Required: Foam roller, light KB, medium band

1) Foam Roll Glutes & Hamstrings x 60s each

2) 5 each Shin Box + Forward Fold

3) 3 rounds:

– 3 each KB Windmills

– 5 each Banded Bird Dogs

– 5 Band Overhead Goodmornings

– 7 Banded Overhead Squats

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 over 5 sets. 

OT2:30

– Build in weight with 1-2 reps in reserve on the final set

– Slightly below parallel

5RM tested 7/28

L1: Build to a moderate 5

B.

‘Sorry In Advance’

2 Rounds:

30 total Front Rack Reverse Lunges (135/95)

15/10 Calorie Bike

Rest 3:00

– Goal: Very hard effort. We apologize in advance to your legs “¯\(ツ)/¯“

Last tested: 11/5

Rx+: (155/105)

L3: (115/75)

L2: (95/65)

L1: (DBs Front Rack Reverse Lunge)