Prep
Equipment required: Foam roller, medium/light band, barbell
1) 1 Round:
– Foam Roll Glutes & Hamstrings x 60s each
– 10 Sciatic Nerve Floss each
2) 2 Rounds:
– 1 each Bird Dog Hold 10s
– 1 each Side Plank 10s
– 1 Curl Up 10s
3) 3 Rounds:
– 10 each X-Band Walk
– 10 ft Elephant Walk
4) Box Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
3/6 x 3 every 60s
– 3 Warm-up sets, 6 working sets
– Increase form last week
– Parallel box
– These are SPEED reps
B.
2/3 x 8-10. Rest 90s
– 2 Warm-up sets, 3 working sets
– Increase from last week
C.
‘Tidal Wave’
Against a 5:00 Clock
500/400 Meter Row
Max Deadlifts (225/155)
– Goal: TOUGH effort. 30+ Reps
L3: (185/125)
L2: (135/95)
L1: (300/200) (95/65)
D.
3 x 30s on 30s off.