Monday, February 13

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 Hip Lift

– 5 each Goblet Lateral Lunges

– 5 Banded Front Squats

4) Back Squat w. an empty barbell

1 x 5 w. 3s down focusing on perfect technique

A.

Back Squat

2/5 x 3. 

OT2M

– 2 Warm-up sets, 5 working sets

– 50% 1RM

L1: Box Squat

B.

E2MOM16

Min 0-2:

5 each Goblet Lateral Lunge (53/35)

Max Cal Row

Min 2-4:

10 KB Deadlifts

Max 50 Meter Farmer Carry

– Goal: Challenging but repeatable effort, match Row cals each round

Rx+: (62/44)

L3: (44/26)

L2: (35/20)

L1: (26/DBs 10)

C.

Hinged Back Band Abduction

3 x 15-20 each. Rest 60s