Friday 5.27.22

Prep

Equipment Required: Foam roller, light KB, medium band

1) Foam Roll Glutes & Hamstrings x 60s each

2) 5 each Shin Box + Forward Fold

3) 3 rounds:

– 3 each KB Windmills

– 5 each Banded Bird Dogs 

– 7 Banded Overhead Goodmornings

– 9 Goblet Squats 

4) w. an empty barbell

1 x 5 w. 3s down focusing on perfect technique

A.

Deadlift

Build to a heavy triple in 6-8 sets. Rest 3:00

– These are NOT Touch N’ Go, drop and reset between each rep

– Elevate plates if mobility is restricted

B.

‘Bodycast’

In 7:00 Window:

1k Row

Remaining time Max: Wall Balls (20, 14)

– Goal: Hard effort. Shoot for 75+ wall balls. 

– Last tested: 10/15

Rx+: (90 Wall Balls)

L2: (14/10)

L1: (600 M Row) (10/8)

C.

Tibia Raise

2 x 20 each. Rest 60s