Prep
Equipment required: Foam roller, light/medium band, light KB
1) 1 Round:
– 60s each Foam Roll Adductors & Quads
– 60s each Biphasic Hip Stretch
2) 2 Rounds:
– BP Big Three
3) AMRAP 4:
– 20 Ft Bear Crawl
– 5 Banded Front Squats
– 5 each Goblet Reverse Lunges
4) Air Bike 10-15s sprint for max watts
5) Front Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Anderson Squat
Build to a heavy 1 over 6 sets.
OT2M
L1: Front Box Squat 4 x 5, 1-2 Warm-up sets
*Alternate 2s Pause Front Squat
B.
Goblet Landmine Lateral Squat
2/3 x 6-8 each.
O2:30M
– 2 Warm-up sets, 3 working sets
C.
RNT Single Arm Front Rack Reverse Lunge
1/3 x 8-10 each.
O2:30M
– 1 Warm-up set, 3 working sets
D.
Hamstring Walkouts
3 x 3 10s out, 10s in. Rest 60s