Prep
Equipment required: Foam roller, light/medium band
1) Foam Roll Adductors & Hamstrings x 60s each
2) 1 Round:
– 10 each Adductor Rock Back Stretch
– 10 each Dynamic Pigeon Pose
3) AMRAP 5:
– 2 each Shin Box + Forward Fold
– 5 each Banded Bird Dogs
4) Air Bike 10-15s sprint for max watts
5) Box Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
2/8 x 2 every 60s.
– 2 Warm-up sets, 8 working sets
– These are SPEED reps
– 65% of 1RM
B.
2/3 x 8-10.
OT2M
– Conventional stance
– 2 Warm-up sets, 3 working sets
C.
3 Rounds
10 each Landmine Lateral Squats (70/55)
12 Double KB Front Squat (53/35)
Rest 90-120s
– Goal: Close to full recovery each round, challenging weight.
TIME CAP=15:00
L3: (60/45) (44/26)
L2: (45/30) (35/20)
L1: (25/15) (DBs 15/10)
D.
Half Kneeling Band Paloff Press
3 x 10 each. Rest 60s.