Saturday 1.8.21

Prep

Equipment Required: Medium band, foam roller, barbell

1) Foam roll wherever you need it x 60s each side

2) 3 each Spiderman Lunge

3) 3 rounds:

– 20 ft Bear Crawl

– 5 each Thoracic Rotations

– 5 RDLs

– 5 Hang Muscle Cleans

– 5 Barbell Rows

A.

Conditioning with a partner

AMRAP 9 in teams of 2:

250 Meter Bike

5 Hang Power Cleans (135, 95)

50 Meter Farmer Carry (70/53)

Rest 2:00

AMRAP 9:

250 Meter Bike

7 Power Cleans

50 Meter Farmer Carry

Rest 2:00

AMRAP 9:

250 Meter Bike

9 Barbell Rows

50 Meter Farmer Carry

*One person completes a full round at a time

– Goal: Challenging pace, smooth transitions and unbroken reps on the barbell.

Rx+: (155/105) (3/2 Bar Muscle-ups after each round)

L3: (115, 75)

L2: (95, 65)

L1: (65, 35)

– Alternative to Bike:

100 Meter Row

B.

Prone Banded Hamstring Curl

4 x 25. Rest 60s.