Prep
Equipment required: Foam roller, light/medium band, light KB
1) 1 Round:
– 60s each Foam Roll Glutes & Hamstrings
– 2 each Spiderman Lunge
2) 2 Rounds:
– 1 Bird Dog Hold 10s
– 1 each Side Plank 10s
– 1 Curl Up 10s
3) AMRAP 4:
– 2 each Shin Box + Forward Fold
– 5 each Goblet Reverse Lunges
– 5 KB RDLs
4) Air Bike 10-15s sprint for max watts
5) Front Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Build to a heavy 2.2.1 in 5 sets.
OT2:30
– Each “.” represents a 15s pause in the set where you re-rack the barbell
– Compare to 4RM 10/28
L1: Front Box Squat or Goblet Box Squat 5 x 8, 1-2 warm-up sets.
B.
‘WTF’
21-15-9
Sumo Deadlifts (225/155)
DB Box Step-ups total (50/35)
– Goal: HARD effort. Weight should be challenging for both movements, but allow you to keep moving with minimal breaks.
Rx+: (275/185) (60/45)
L3: (185/125) (40/25)
L2: (155/105) (30/15)
L1: (135/95) (Box Step-ups)
TIME CAP=10:00