Prep
2 mins foam rolling quads
1 min foam rolling out lats **each
#
Activation
10 quadruped **each
10 Serratus wall slides with foam roller
10 Single leg banded hip flexor pulls **each
10 glute bridges
#
Warm-up
3 min row intervals
:30 sec hard
:30 sec easy
–
AMRAP 7
5 push-ups
10 lunges
5 strict pull-ups
1 wall walk + :05 sec HS hold
3 BB squat cleans
3 split jerks
**every round add weight to BB
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Mobility
Banded hip Flex/ext. stretch :45 sec **each
Banded Front rack :45 sec **each
10-12 PVC dislocates
Single arm Wall shoulder :25 sec **each
#
Weightlifting
3 squat cleans + split jerk: building to a heavy
*cleans do not have to be touch and go, singles are allowed. No resting right back on the BB
#
Gymnastics
Every :90 sec
1-2 legless rope climbs
x5 sets
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Conditioning
AFAP
100 Burpees
–
Recover
–
5 Rounds
30’ft yoke walk (heavy)
60’ft sandbag bear hug walk @80/60
3 box jumps @40/42
6 slam balls @50/30
**Not sprinting through, but constant movement throughout
–
55+: Box jumps @30/24
#
BE Complete
1. DB hammer curls: 12-15 reps
Lying DB skull crushers: 12-15 reps
x3 sets
2. Strict T2B: 2 sets x(-2) reps
**leaving 2 reps left in the tank
3. 2-3 mins rolling out hip flexors
4. 2-3 mins rolling out glutes
5. 2 mins Wall squat stretch
Weightlifting: 205lb (wrist, bicep and brachial still a bit tender)
Gymnastics: 2,2,1,1,1,2 (getting stronger on the legless rope climbs)
100 burpees (6:04)
15min.
Yoke 2-KB waiters carry @ 24KGeach
90lb buoy
42inch box jumps
35lb slam balls (gym doesn’t have 50lb)
Be Complete: Done
Challenge: Done