Tuesday, October 18

Prep

Equipment required: Foam roller, medium/light band, light KB

1) Foam Roll Glutes & Hamstrings x 60s each

2) 10 Sciatic Nerve Floss each

3) 3 each Spiderman Lunge

4) AMRAP 5:

– 5 each Banded Bird Dogs

– 3 each KB RDL Handswitch

– 10 ft Elephant Walk

– 5 Goblet Squats 1s pause

A.

Heels Elevated Goblet Squat

2/3 x 12-15 2s down 1s hold. 

OT2M

– 2 warm-up sets, 3 working sets

B.

Single Leg Supported RDL

2/3 x 8-10 each. 

OT2M

– 2 Warm-up sets, 3 working sets

– Increase from last week

C.

‘Deads N’ Dubs’

20-15-10

Deadlifts (225/155)

30-45-60

Double Unders

– Goal: Hard effort

Rx+: (275/185)

L3: (185/125)

L2: (155/105) (30-45-60s DU attempts)

L1: (Sumo Deadlift 95/65) (Penguin Taps)

D.

Standing Banded Abs

3 x 15. Rest 60s