Thursday, November 17

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:

– 2 Russian Baby Makers

– 4 each Walking Lunges

– 6 Banded Good Mornings

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.

DB Death March

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