Prep
Equipment required: Foam roller, medium/light band, light KB
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 Star Plank 10s
– 1 Curl Up 10s
3) 3 Rounds:
– 2 each Shin Box + Hip Lift
– 5 each Goblet Split Squat
– 10 each X-Band Walk
– 10 Ft Elephant Walk
A.
3 x 8-10 each.
OT2:30
– Improve from last week
– Goal: Controlled reps, starting weaker leg first
Rx+: Weighted Pistol (Goblet Hold)
L3: Rolling Pistol
L2: Box Pistol or Shrimp Squat
L1: Single Leg Bias Goblet Squat (or unweighted)
B.
AMRAP6
2-4-6-8-10-12..
Deadlifts (225/155)
Box Jump Step-downs (24/20)
– Goal: Hard Effort, climb the ladder as high as possible
L3: (185/125)
L2: (155/105) (20/15)
L1: (Sumo Deadlift 135/95) (Box Step-ups)
C.
3 x 20 each. Rest 60s