Monday, January 9

Prep

Equipment Required: Foam roller, light/medium band, barbell

1) 1 Round:

– 60s each Foam Roll Hamstrings & Lats

– 5 each Spiderman Lunge

2) 2 Rounds:

– 10s each Bird Dog Hold

– 10s each Star Plank

– 10s Curl-up

3) 2 Rounds:

– 6 RDLs

– 6 Hang Muscle Cleans

– 6 total Front Rack Reverse Lunges

– 6 Front Squats

– 10 steps each X-Band Walks

A.

Front Box Squat

2/4 x 6 w 3s down. 

OT2:30

– 2 warm-up sets, 3 working sets

B.

“You’re giving me a complex”

Against a 6:00 clock:

4+3+2+1+1….. reps of:

4 Deadlifts (115/75)

3 Hang Power Cleans

2 total Front Rack Reverse Lunges

– Goal: HARD effort, each “rep” is one full set of the complex

L3: (95/65)

L2: (75/55)

L1: (DBs 30/20)