Friday, June 24

Prep

Equipment required: Foam roller, light/medium band, light KB

1) Foam Roll Glutes & Hamstrings x 60s each

2) AMRAP 8:

– 2 each Shin Box + Forward Fold

– 5 each Banded Bird Dogs

– 5 each Goblet Reverse Lunges

– 5 each Tall Kneeling KB Halo

3) Air Bike 10-15s 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 5 over 5 sets. 

OT2:15

L1: Build to a moderate set of 5

Match 4RM from 4/25

B.

‘WTF’

21-15-9

Sumo Deadlifts (225/155)

DB Box Step-ups total (50/35)

– Goal: HARD effort. Weight should be challenging for both movements, but allow you to keep moving with minimal breaks.

*Last tested 2/1

Rx+: (275/185) (60/45)

L3: (185/125) (40/25)

L2: (155/105) (30/15)

L1: (135/95) (Box Step-ups)

C.

Banded Alphabet

2 x each. Rest 60s