Prep
Equipment required: Foam roller, medium/light band
1) 1 Round:
– 60s each Foam Roll Glutes & Hamstrings
– 10 each Sciatic Nerve Floss
2) 2 Rounds:
– BP Big Three
3) AMRAP 4:
– 5 each Lateral Lunge
– 10 each X-Band Walk
– 20 Ft Bear Crawl
4) Air Bike 10-15s sprint for max watts
5) Sumo Deadlift w. an empty barbell
1 x 5 w. 3s down 1s pause at the knee on the way up focusing on perfect technique
A.
Sumo Deadlift
Build to a Heavy 2 over 6 sets.
OT2:30
L1: 5 x 2 @ a moderate weight, 2 warm-up sets
B.
‘Florida Man’
3 Rounds for time:
10 KB Power Cleans (53/35)
20 total Double KB Walking OH Lunges
– Goal: HARD effort, RPE 9
L3: (44/26)
L2: (35/20) (Front Rack Walking Lunges)
L1: (26/DBs 15) (BW Lunges)
TIME CAP = 10:00
C.
Cooldown
– Scorpion Strech x 1min each
– Pigeon Pose x 1min each