Prep:
Equipment required: Foam roller, medium band
1) Foam Roll adductors 60s each
2) Rock Back Adductor Stretch 10 each
3) Worlds Greatest Stretch x 5 reps each side
4) 3 Rounds of:
– 10 Banded Goodmornings
– 5 Banded Bird Dogs each side
– 5 Single Leg Glute Bridge w 1s pause each
5) Sumo Deadlift
2 x 3 w 3s descent + 1s pause at the knee on the ascent
A.
Sumo Deadlift
5 x 3.
OT2:15M
– build to a heavy set of 3
– reset tension on each rep
B.
‘Beef Kabobs’
For time:
45 Double KB Squat Clean Thrusters (53/35)
– Goal: Load should be challenging but light enough to do multiple rep sets without breaking. Under 5:00
Rx+: (62/44) (Sub 4:00)
L3: (44/26)
L2: (35/20)
L1: (26/DBs 10)
TIME CAP = 7:00
C.
Single Leg Banded Hamstring Curl
2 x 50 each leg
Rest 60s.