Monday 1.10.21

Prep

Equipment required: Foam roller, medium/light band

1) Foam Roll Glutes & Hamstrings x 60s each

2) 10 Sciatic Nerve Floss each

3) AMRAP 6:

– 1 each Side/Side Deep Lunge + Twist

– 5 each Banded Bird Dogs

– 5 Band Glute Bridge

– 10 total Walking Lunges

A1.

Barbell Glute Hip Thrusts

1/4 x 10-12 1s hold at the top.

– 1 Warm-up sets, 4 working sets

OT2M

A2.

Bulgarian Split Squat

1/4 x 6 each.

– 1 Warm-up sets, 4 working sets

OT2M

B.

AMRAP 9

7 Sumo Deadlifts (225/155)

9 Burpees

Rest 60s

– Goal: Challenging effort, 5+ Rounds

Rx+: (275/185)

L3: (185/125)

L2: (135/95)

L1: (95/65) (Up-downs)

C.

Banded Alphabet

2 x 1 each side. Rest 60s.