Prep
2 mins rolling out triceps
2 mins rolling out lats
2 mins rolling out glutes
:40-:10 sec rolling out adductors (BB) **each
#
Activation
Lying banded dorsiflexion: 15 reps
Standing calve raises: 15 reps w/pause @top
Banded adductor pulls: 12 rep **each
Banded abduction pulls: 12 reps ** (opposite of above
#
Warm-up
1 min bike:
@60%
-Directly into,
3 min bike interval:
@80%/60%
:15/:45
:30/:30
:45/:15
–
3 Rounds
3 CG push-ups + 3 neutral push-ups + 3 wide
6 lunges
9 Ring rows
12 single arm DB thrusters **6/6 **light weight
#
Mobility
Frog stretch :30 sec
+
Lying hip rotation hold :20 sec **each
x2
Wrist Extensor :15 sec
+
Praying stretch :20 sec
x2
#
Strength
A. Bottom up Front squats: build to heavy 3 rep for the day
B. Weight rings dips: 5 sets x5 reps w/a 3 sec count down
#
Conditioning
Ladder
10.8.6.4.2
Thrusters @135/93
No push lateral burpee double hop
MUs
**perform a no push burpee hop over BB & hop back to original side
–
50-54: @115/83
–
55+:
@95/63
#
BE Complete
1. Push-up complex
3 sphinx pushups
3 close grip push-ups
3 neutral push-ups
3 win grip push-ups
x3 sets Rest :90 sec-2 mins between
2. Bent over straight arm DB pullbacks: 3 sets x12-15 reps
3. 60 PVC dislocates; every 15 reps perform :12-:15 sec HS hold **back to the wall
Strength: A. 255lb, B. 20lb
Conditioning: CAP: 8 rounds Rx (10 C2B, 10 HSPU, 100m Run)
Be Complete: Done
Strength
A. Bottom up Front squats: 185#
B. Weight rings dips: Not done – resting shoulder
Conditioning
Not Done – resting shoulder
BeComplete – Done