Prep
3 mins rolling out triceps
3 mins rolling out lats
#
Activation
15 banded scap squeezes
12 Seated legs extensions w/pause @ext. (toes flexed)
9 single leg lateral box step ups **each
x2
#
Warm-up
3 Rounds
:30 sec bike
30’ft leap frog
10 alt. KB squat cleans **light
5 box jumps @20’’ **increase height every round
#
Mobility
Banded front rack stretch :20 sec stretch/5 pulls(driving elbow forward & down) x2 **each
Wall squat stretch :40 sec
Wrist flexor :10 sec stretch **each
+
Stretching each finger in flexion :05 sec
#
Strength
Front squat: establishing a 1RM
(18-20 mins)
#
Conditioning
AMRAP 3
7 cal Bike
7 Russian KB swings @70/53
7 WBs @20/14
–
**Rest1:30
–
AMRAP 3
7 Russian KB swings @70/53
7 WBs @20/14
7 cal bike
–
**Rest1:30
–
AMRAP 3
7 WBs @20/14
7 cal bike
7 Russian KB swings @70/53
55-59
KBs @53/35
–
60+:
WBs @9’ft target **adjust weights as needed
KBs @44-53/26-35
#
Be Complete
1. Serratus single arm punch: 3 sets x15 reps **each
**weighted if possible
2. Tabata holds
HS hold & Ring support holds **switch every round
:20 sec on/:10 sec off x8 rounds
Didn’t have much time today due to school orientation for my daughter but I got the strength in front squat pr @280. 5#pr
Strength: 325lb ding! ding! ding! PR.
Conditioning: 2, 2+5, 2+14
Be Complete: Done!
Unable to get into the gym today.
3 mile run – averaged 7:35/mi.
then
10 Rounds with 20# vest:
10 push-ups
15 Air squats