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 Deep Lunge + Twist
– 5 each Banded Bird Dogs
– 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.
Build to a heavy 1 over 8 sets.
OT2M
– Sets of 5,4,3,2,1,1,1,1
– Compare to 6/17
L1: 5 x 5, 2-3 warm-up sets
B.
‘The Incident’
21-15-9
Cal Row
15-12-9
each KB Overhead Walking Lunges (44/26)
– Goal: HARD effort, 80% push on the Rower and Big sets of Lunges
Rx+: (53/35)
L3: (35/20)
L2: (26/DBs 15)
L1: (20/DBs 10)
TIME CAP = 10:00
C.
Recovery
5:00 easy Bike, Row, etc w Nasal Breathing