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
– 5 KB RDL
A.
2/3 x 12-15 2s down 1s hold.
OT2M
– 2 warm-up sets, 3 working sets
– Increase from last week
B.
2/3 x 8-10 each.
OT2M
– 2 Warm-up sets, 3 working sets
C.
‘Christine’
3 Rounds for time:
500 Meter Row
12 BW Deadlifts
21 Box Jump Step Downs
– Goal: Challenging effort
L2: (3/4 BW Deadlift)
L1: (300 Meter Row) (1/2 BW Sumo Deadlift) (10 Box Step-ups)
D.
Recovery
Bike 5:00 easy pace