Equipment Required: Light/medium band, empty barbell, foam roller
1) Foam roll glutes 60s each
2) Dynamic Pigeon Pose 10 each
3) 3 Rounds:
- 3 Dynamic Vertical Jump (for max height)
- 6 Thoracic Rotations each
- 9 Banded Goodmornings
4) Front Squat w. an empty barbell
- 2 x 3 with 3s down, 2s hold in the bottom position. Focusing on perfect technique.
*Band Chicken Wing Stretch in between warm-up sets of Front Squats.
1RM in 8 sets
- Goal: 5# PR
Essentials: 3/5 x 5 at moderate weight.
‘Fool in the rain’
- Goal: Hard effort and UB for as many sets as possible.
TIME CAP = 10:00
Strict Toes To Bar
3 x 8-10