Tuesday, September 27

Prep

Equipment Required: foam roller, light/medium band

1) Foam Roll Hamstrings x 60s each

2) 4 each Single Leg Upward Dog to Standing

3) 3 Rounds:

– 2 Russian Baby Makers

– 4 Up Downs

– 6 each Walking Lunges

– 8 Banded Good Mornings

4) Box Squat w. an empty barbell

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

A.

Box Squat

2/8 x 2 every 60s.

– 2 Warm-up sets, 8 working sets

– These are SPEED reps

– 60% of 1RM

B. 

Sumo RDL Bands Forward

2/3 x 8-10. 

OT2M

– 2 Warm-up sets, 3 working sets

– May need to share barbell/bands with a partner

C.

‘Speak To A Representative’

For time:

100 total KB Front Rack Lunges (53/35)

– Goal: 5 sets of 20 at a challenging pace.

– Last tested: 6/17

L3: (44/26)

L2: (35/20)

L1: (26/DBs 10)

TIME CAP = 10:00

D.

Half Kneeling Band Paloff Press

3 x 10 each. Rest 60s.