Activation
10 supermans
10 alt. supermans **https://www.youtube.com/watch?v=nCac1SZNmnY
:10-15 sec hollow hold; rest :05 sec x2 sets
15 standing scap squeezes w/2 sec hold **no weights, no bands
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Warm-up
3 Rounds
150m row + 5 hard effort pulls
10 alt. DB snatches **light
5 burpees stepping down & up
5 BB DLs **add weight on rounds 2 & 3
10 kipping knee to chest
15 banded goodmornings
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Mobility
Lying hip rotation: :40 sec each side
Frog stretch :30 sec hold; :05-:10 sec release x2 sets
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Second Activation
10 bridges
5 single leg bridges **each
#
Strength
Deadlift: 3 reps; every three minutes x5 sets **Not Touch and Go
–
**Starting around 70% of your 1 rep; ascending in weight every set
#
Conditioning
EMOM x24
1. 15/12 cal row
2. 10 Russian KB swings + 10 box jumps over @70/53;@24/20
3. :45 sec of burpee touches **keep track of count
4. Rest
–
55-59: 53/35
60+: 35-44/26 **step up & over allowed
#
BE Complete
1. Tabata L-sit holds: :16/:14 sec x8
2. Cobra stretch :20 sec hold; 10 sec rest x2 sets
3. Inverted Rows w/wide grip: 3 sets x8-12 reps
(athletes specific for angle)
DL 285,305,315,335,355
Emom24 done burpees
14,14,13,13,12,13
Be complete done