Prep
Equipment Required: foam roller, light/medium band
1) 1 Round:
– Foam Roll Hamstrings x 60s each
– 4 each Single Leg Upward Dog to Standing
2) 2 Rounds:
– 1 each Bird Dog Hold 10s
– 1 each Star Plank 10s
– 1 Curl Up 10s
3) 3 Rounds:
– 4 each Walking Lunges
A.
Stagger Stance Glute Hip Thrust
2/3 x 8-10.
OT2M
– 2 warm-up sets, 3 working sets
– Elevate toes to engage glutes
B.
2/3 x 10 Meters.
OT2M
– 2 warm-up sets, 3 working sets
C.
EMOM12
Min 1: 30s Hang Power Clean (95/65)
Min 2: 30s Row
Min 3: 30s Front Rack Reverse Lunges
Min 4: 30s Burpees
– Goal: Challenging effort, consistent rep counts each round
Rx+: (115/75)
L3: (75/55)
L2: (65/45)
L1: (20/DB 15s) (Up downs)
D.
Double Leg Banded Hamstring Curl
3 x 20-25. Rest 60s