4:00 AMRAP
3/3 Box Step Ups
10 Banded Good Mornings
3/3 Curtsey Lunges
:30 Machine of Choice
Then…
Every 2:00 x 6 Sets (3 Each)
Odd Sets –
10 DB RDL’s
15 Banded Pull Throughs
Even Sets –
10 (5/5) Farmer Hold Step Back Lunges (Heavy)
20 Bodyweight Heels Elevated No Lockout Squats
On the RDLs, focus on quality, and a controlled negative, feeling a good stretch in your hamstrings. Don’t rush the pull-throughs, focus on a good stretch and squeeze here.
Go heavy on the farmer hold lunges, making sure your front foot stays flat, driving through your heel and feeling your glute fire. The no-lockout squats should be a good quad pump, still, keep your back flat and nice upright posture in the bottom of the reps. No locking out for the entirety of the set, so you’ve got constant tension in your legs.
Then…
For Time:
9-7-5 (7:00 Cap)
Double DB Box Step Overs
Double DB Devils Press
– 2:00 Rest –
18-14-10
Double DB Front Squat
Alternating DB Snatch
*16:00 Total Time Cap
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