Activation
15 Wall sit double plate forward press
10 close grip push-ups
15 Weighted single arm serratus punches **lying
10 ring row scap squeeze + row
#
Warm-up
:20 sec row
30’ft bkwd bear crawl
30’ft lunge w/Russian twist
5-7 strict pull-ups
5 burpee touches
30’ft walking on toes
30’ft high skips
x3
#
Mobility
Banded OH/shoulder distraction stretch: 30-:40 sec **each
Prone pec stretch :20-:30 sec **each
Lying hip rotation :20-:30 sec **each
#
Strength
A. Bench Press: build to heavy 5 rep for the day
B. Weight pull-ups w/3 sec count down: build to a heavy 3 rep
#
Conditioning
AMRAP 16
60 DUs
30’ft DB front rack lunge @50/35 **open standards
15 HSPUs
15/12 cal bike
–
55+:
DBs @35/20
12 HSPUs
#
BE Complete
1. EMOM x5: 10-12 GHD sit-ups AFAP
2. Bent over DB/plate reverse flies (thumbs pointing down): 10-12 reps
+
DB back shrugs: 12-15 reps
+
Ring rows: 10-15 reps **feet elevated
x3 sets
Strength: 265lb and weighted PU at 55lb
Conditioning: 3+54
Be Complete: Not done