Monday 4.25.22

Prep

Equipment required: Medium/light band, light KB, plyo box, empty bar

1) 5 each World’s Greatest Stretch

2) 3 Rounds of:

– 5 each Banded Bird Dogs

– 5 each Thoracic Rotations

– 5 each Lunges

– 10 Banded Front Squats

3) 10-15s Air Bike Sprint for max watts

4) Front Box Squat w an Empty barbell 1 x 5 w 3s down focusing on perfect technique.

A.

Front Box Squat

Build to a heavy 4 over 5 sets. 

OT2M

– Sets of 6,5,4,4,4

– Parallel box

B.

‘Sorry In Advance’

2 Rounds:

30 total Front Rack Reverse Lunges (135/95)

15/10 Calorie Bike

Rest 3:00

– Goal: Very hard effort. We apologize in advance to your legs “¯\(ツ)/¯“

Last tested: 11/5

Rx+: (155/105)

L3: (115/75)

L2: (95/65)

L1: (DBs Front Rack Reverse Lunge)