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
4) Box Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
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
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)/¯“
Rx+: (155/105)
L3: (115/75)
L2: (95/65)
L1: (DBs Front Rack Reverse Lunge)