Prep
Equipment required: Foam roller, light/medium band
1) Foam Roll Glutes & Hamstrings x 60s each
2) AMRAP 6:
– 2 each Shin Box + Forward Fold
– 5 each Banded Bird Dogs
– 5 each Goblet Reverse Lunges
3) Air Bike 10-15s sprint for max watts
4) Box Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
4RM in 6 sets.
OT2:15
– Goal: match previous 3RM tested on 5/20 (use same height box)
B.
3/3 x 8-10. Rest 90s.
– 3 warm-up sets + 3 heavy work sets
C.
1/3 x 6-8 each side. Rest 60s.
– 1 warm-up set, 3 working sets
D.
4 x 25. Rest 60s