Prep
Equipment required: Medium/light band, light KB
1) 3 each Spiderman Lunge
2) 3 Rounds of:
– 5 each Banded Bird Dogs
– 5 each Goblet Reverse Lunges
– 5 each Thoracic Rotations
3) Air Bike sprint 10-15s for max watts
4) Front Rack Box Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Build to a 3RM in 6 sets.
OT2M
– Goal: 5# PR
B.
‘Hot Shots’
3 Rounds for time:
25 Burpees
25 Russian Kettlebell Swings (70/53)
– Rest 2:00
– Goal: Hard Effort, unbroken reps. Shoot for under 12:00
TIME CAP=15:00
L3: (62/44)
L2: (53/35)
L1: (26/20) (Up downs)
C.
3 x 5 (3 count at top of each rep) Rest as needed.