Prep w/PVC dowel
:30 sec rolling out lats **each
:60 sec rolling upper thoracic
–
Activation
15 calve raises
15 toe raises
20 mountain climbers
20 jumping jacks
–
Warm-up
Running Clock: 13 minutes
Buy in,
750m row **increase pace every 250m
–
Remaining time: AMRAP
10 alt lunges w/single arm KB front rack
**5 alt. lunges w/one arm/5 alt. lunges w/other arm
7 push-ups
10 single arm KB thrusters
**5 w/one arm/5 on other arm
7 hanging scap squeezes
:30 sec bike **hard sustainable effort
–
Mobility
Banded front rack stretch :40 sec each
Wrist Flexor :30 sec each (can use floor or wall as well)
Wrist extensor :30 sec each
Lunge elbow to floor :30 sec each
#
Strength
Front squat: building to a heavy 3 rep w/a 2 sec pause @bottom
+
Drop set @90%: 1 x3 w/no pause **no bouncing out of the hole; explosiveness up
(22 mins)
#
Conditioning
AMRAP 12 @80%
12/10 cal bike
30 DUs
12 wall balls heavy @30/20#
30’ ft HS walk/3 wall walks
–
Rest 1 min
–
10 min alt. bike intervals
Even numbers- :20 sec hard/:40 easy
Odd numbers- :40 sec hard/ :20 sec easy
**Minute 1- :20/:40, Minute 2- :40/:20, Minute 3- :20/:40, etc.
–
**55+: WBs @20/14
**60+: WBs @20/14 to 9’ft target; 30’ ft backward bear crawl
#
BE Complete
1. Crossover Symmetry Protocol
2. TGUs: 16-20 reps **light; positional & movement focus