Prep
Equipment Required: Foam roller, light/medium band, barbell
1) 1 Round:
– 60s each Foam Roll Hamstrings & Lats
– 3 each Spiderman Lunge
2) 2 Rounds:
– 10s each Bird Dog Hold
– 10s each Star Plank
– 10s Curl-up
3) 2 rounds:
– 6 RDL
– 6 total Front Rack Reverse Lunges
– 6 Front Squats
– 10 steps each X-Band Walks
A.
2/6 x 3 every 60s
– 2 Warm-up sets, 6 working sets
– 60% of 1RM
– Increase from last week
– These are SPEED reps, reset between each pull
B.
4 Rounds
3 TNG Power Cleans
5 Burpees
10/7 Cal Bike Sprint
Rest 2:00
– Goal: HARD effort, you should need the full 2:00 recovery each round. Your choice of weight on the Power Clean.
L1: AMRAP 8:
5 DB Deadlifts
5 Up Downs
5 each DB Front Rack Walking Lunge Steps (20/10)
C.
100 AFAP