Prep
Equipment required: Foam roller, medium/light band, light KB
1) Foam roll Quads & Hamstrings & Adductors x 60 each
2) Adductor Rock Back Stretch x 60s each
3) 3 each Spiderman Lunge
4) 3 Rounds of:
– 5 each Banded Bird Dogs
– 5 each Goblet Split Squats
– 5 KB Squat Jumps
A.
2/3 x 8-10 1s top hold.
OT2M
– 2 warm-up sets, 3 working sets
– Toes off the ground
– Go HEAVY
B.
2/4 x 10-12 3s down.
OT2M
– 2 Warm-up sets, 4 working sets
C.
‘WTF’
21-15-9
Sumo Deadlifts (225/155)
DB Box Step-ups total (50/35)
– Goal: HARD effort. Weight should be challenging for both movements, but allow you to keep moving with minimal breaks.
Rx+: (275/185) (60/45)
L3: (185/125) (40/25)
L2: (155/105) (30/15)
L1: (135/95) (Box Step-ups)