Prep
Equipment required: Foam roller, light/medium band, light KB
1) Foam Roll Glutes & Hamstrings x 60s each
2) AMRAP 6:
– 5 each Dynamic Pigeon Pose
– 5 each Banded Bird Dogs
– 5 each Goblet Squats
3) Air Bike 10-15s sprint for max watts
4) 1 1/4 Back Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Build a heavy triple over 6 sets.
OT2:30
– Sets of 5,4,3,3,3,3
L1: Back Squat or Box Squat build 4 x 3, 2 Warm-up sets.
B.
1/4 x 10 steps each.
OT2M
– 1 Warm-up set, 4 working sets
C.
EMOM 5
20 Band Resisted Russian Swings (53/35)
– Goal: Consistent performance each interval.
*Score = round 5 time
Rx+: (70/44)
L2: (44/26)
L1: (35/20)
*Rx+ Alternative Training:
30 Sandbag Cleans for time
TIME CAP = 6:00
D.
Cooldown
– Pigeon Pose – 60s each
– Adductor Rock back Stretch – 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)