Friday 7.16.21

Prep

Equipment required: Medium/light band, light KB

1) Spiderman Lunge 3 each

2) Band Chicken Wing Stretch

3) 3 Rounds of:

– 10 Banded Glute Bridges

– 6 Barbell RDL

– 6 Barbell Front Squats

– 6 Front Rack Reverse Lunges total

4) Front Box Squat:

1 x 5 with 3s down. Focusing on perfect technique.

A.

Front Box Squat

3/5 x 3 – for speed @3-5% heavier than last week

OT1M

– 3 Warm-up sets

– Was 4 reps last week, now it’s 3 reps

– use same height box as Tuesday

– all sets should be fast

B.

“Back To The Future Part II’

7:00 on the clock:

30 Deadlifts (225/155)

60 Wall Balls (20/14)

Remaining time: Max Calories Bike

– Goal: Hard effort. Deadlifts should be heavy but capable of being done in sets of 7-10. Score = total calories.

Rx+: (275/185)

C.

1 ¼ Glute Hip Thrust

4 x 12-15. 

Rest 60s.