Prep
Equipment required: Foam roller, empty barbell
1) 1 Round:
– 60s each Foam Roll Glutes & Hamstrings
– 10 each Sciatic Nerve Floss
– 10 each Dynamic Pigeon Pose
2) 2 Rounds:
– 10s each Bird Dog Hold
– 10s each Star Plank
– 10s Curl-up
3) 2 Rounds of:
– 10 Ft Duck Walk
– 6 RDLs
– 6 Squat Cleans
– 6 total Front Rack Reverse Lunges
A.
2/4 x 6 3s Hold.
OT2:30M
– 2 Warm-up sets, 4 working sets
L1: Box Squat no 3s hold
B.
‘Old Man Strength’
AMRAP 9:
1 Squat Clean (135/95)
1 each Front Rack Reverse Lunge
1 Burpees
2 Squat Clean (135/95)
1 each Front Rack Reverse Lunge
2 Burpees
*continue adding one more Squat Clean and Burpee each round
– Goal: Hard Effort.
– Last tested: 3/25
Rx+: (155/105)
L3: (115/75)
L2: (95/65)
L1: (DB Hang Power Clean 30/20) (DB Front Rack Reverse Lunge) (Up down)
C.
3 x 15-20. Rest 60s