Prep
Equipment required: Foam roller, light/medium band, light KB
1) Foam Roll Glutes & Hamstrings x 60s each
2) 5 each Shin Box + Forward Fold
3) AMRAP 5:
– 5 each Banded Bird Dogs
– 5 each Goblet Reverse Lunges
– 5 KB RDLs
– 5 Up downs
4) Air Bike 10-15s sprint for max watts
5) Front Rack Split Squat Heel Elevated w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Front Rack Split Squats With Heel Elevated
2/4 x 5 3s down each.
OT2M
– 2 warm-up sets, 3 4 working sets
– On toes of front foot (and back foot)
– Start weaker side first
L1: Front Rack Split Squats or DB Split Squats
B.
‘Bulls On Parade’
For time:
21-15-9
Deadlifts (225/155)
– Goal: HARD effort.
L3: (185/125)
L2: (155/105)
L1: (Sumo Deadlifts 135/95) (Up downs)
TIME CAP = 10:00
C.
Recovery
5:00 Row, Bike, Jog at a conversational pace