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 each Bird Dog Hold 10s
– 1 each Star Plank 10s
– 1 Curl Up 10s
3) AMRAP 4:
– 2 each Shin Box + Forward Fold
– 5 each Goblet Reverse Lunges
4) Air Bike 10-15s sprint for max watts
5) Back Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Build to a heavy set of 6 over 6 sets.
OT2:30
L1: Box Squat 4 x 6, 2 warm-up sets
B.
2/3 x 5 each.
OT2M
– 2 warm-up sets, 3 working sets
– Start non dominant side first.
C.
‘One Trip Groceries’
4:00 AMRAP
Max 50 Meter Farmer Carries
D.
3 x 15-20. Rest 60s