Prep
Equipment Required: Blue/Red band
1) Dynamic Pigeon Pose x 10 reps each side
2) 3 Rounds:
– 10 Banded Glute Bridges
– 5 Bird Dogs each side
– 5 Reverse Lunges Squat Combo
3) Deadlift w. an empty barbell
1 x 5 with 3s down, 2s hold at the knee on the way up. Focusing on perfect technique, shifting hips back.
A.
5 x 5
OT2:15M
– Goal: Build to a tough set of 5 in 5 sets.
B1.
Double KB Front Rack Walking Lunges
Accumulate max reps in 5:00.
– Goal: 50+ reps
– Go right into B2 at 5:00 mark.
B2.
Accumulate max 100 ft. trips in 5:00.
– Goal: 5 sets x 100 ft.
– Use same weight from B1.
– Go right into B3 at 10:00 mark
B3.
Accumulate max reps in 5:00.
– Goal: 100+
C.
Cooldown
5 minutes
Foam Roll – Adductors x 60s each
Rockback Adductor Stretch x 60s each