Prep
Equipment required: Foam roller, medium/light band
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 6:
– 1 each Side/Side Lunge + Sumo Twist
– 5 each Dead Bugs
– 5 Band Overhead Goodmornings
– 10 ft Elephant Walk
4) Air Bike 10-15s sprint for max watts
5) Sumo Deadlift w. an empty barbell
1 x 5 w. 3s down 1s pause at the knee on the way up focusing on perfect technique
A.
2/8 x 2 every 60s.
– 60% of 1RM
– These are SPEED reps, reset on 2nd rep
– 2 Warm–up sets, 8 working sets
B.
Build to a heavy set of 4 over 4 sets.
OT2M
C.
‘Asking For a Friend’
30 reps for time of:
1 DB Burpee + 1 DB Box Step-over (50/35, 24/20)
– Goal: HARD effort, big sets
L3: (40/25)
L2: (30/15)
L1: (20/10) (Or un-weighted Up down + Box Step-over)
TIME CAP = 7:00
D.
3 x 25. Rest 60s.