Prep
Equipment required: Medium/light band, empty barbell
1) 3 Rounds of:
– 1 each Spiderman Lunge
– 5 each Banded Bird Dogs
2) 2 rounds with an empty barbell of:
– 6 RDLs
– 6 Front Squats
– 6 total Front Rack Reverse Lunges
A.
Power Clean
4/3 x 2 @85%.
OT2M
– 4 sets to build in weight
– final week
B.
Front Squat
3 x 5.
OT2M
– build to a heavy 5 in 3 sets
C.
Assault Bike Sprint
4 x 15s max effort.
OT2M
– Goal: HARD effort, sell your soul to the Bike
L1: AMRAP 8:
DB Box Step-ups (25/10)
D.
4 x 50 Meters.
OT2M
– As Heavy as possible