Tuesday, 051518

Prep

2-3 mins rolling out quads

1-2 mins rolling out lats

1-2 mins rolling out calves **lightly

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Activation

35/30 cal bike @80%

10 kang squats

15 Banded adductor pulls

**https://www.youtube.com/watch?v=nNXAZTk1wT8

20 alt calve raises

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Warm-up

200m row **Damper at 10, strapless, & stroke count low

10 burpees stepping down ad up

10 air squats

10 slam balls/box jumps(stepping down)

x3 **Every round reduce reps x2

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Mobility

:40 sec Banded hip flexor and extensor stretch

**https://www.youtube.com/watch?v=-nlP6iONogo

:40 sec Banded hip Flex/ext.

**https://www.youtube.com/watch?v=I3Jd3on4Bak

:20-:30 sec Door way stretch

:30 sec Frog stretch

**https://www.youtube.com/watch?v=6vAaux8r12M

:15 sec supinated grip hang x2 **rest :10 sec

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Strength

Back squat: 3-4 sets x 5 reps @90% of 5RM

+

Drop sets @85%: 1-2 sets x5 reps

+

Drop set @80%: 1 set x 5 reps

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Conditioning

EMOM x24

Min 1: 18/15 cal row

Min 2: 30 DUs +9 Russian KB swings **Heavy

Min 3: 5 Burpees over box @24/20 **long way + 12 alt DB suitcase step ups @50/35

55+:

15/12 cal row

DBs @35/20

Box @20’’ for all

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BE Complete

Seated DB strict press: 3-4 sets 6-8 reps

12-15 weighted OH sit-ups x3 sets **plate of DB

Accumulate 2-3 mins in reverse Sorensen hold

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