Prep
Equipment required: Foam roller, light/medium band, light KB
1) Foam Roll Glutes & Hamstrings x 60s each
2) AMRAP 6:
– 2 each Shin Box + Forward Fold
– 5 each Banded Bird Dogs
– 5 each Goblet Reverse Lunges
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 1s hold focusing on perfect technique
A.
Build to a heavy 4 over 5 sets.
– Sets of 5,4,4,4,4
L1: Box Squat build to a moderate 4 over 5 sets
B.
‘Dead To Rights’
For Time:
400 Meter Run
30 Deadlifts (225/155)
20 Box Jump Overs (24/20)
– Goal:
Rx+:(275/185)
L3: (185/125)
L2: (155/105)
L1: (135/95)
TIME CAP = 8:00