Prep
Equipment required: Foam roller, medium/light band, barbell
1) 1 Round:
– 60s each Foam Roll Glutes & Quads
– 10 each Dynamic Pigeon Pose
– 10 each Biphasic Hip flexor Stretch
2) 3 Rounds of:
– 10 Banded Glute Bridges
– 10 each Mountain Climbers
– 10 total Walking Lunges
A.
EMOM20
Min 1: 20s Max Jump Lunges
Min 2: 30s Max Sit Ups
Min 3: 40s Max Cal Assault Row/Bike/Ski
Min4: 50 Meter Sled Push
*Score = total reps
– Goal: Challenging, consistent effort
L1: (Squat Jumps no KB)
*Sled Alternate:
– 20s Band Sprint On Rig
B.
3/3 x 3.
OT2M
– DROP EACH REP
– 3 warm-up sets, 3 working sets
– if you have a 1RM you should be around 80%
L1: Deadlift