Prep
2 mins rolling out glutes
2 mins rolling out hamstrings **lightly
2 mins rolling out lats (close to arm pit)
#
Activation
15 Leg ext
12 alt step ups **20’’ box
9 kang squats
6 lateral lunges **each
:30 sec wall squat
x2
#
Warm-up
3 Rounds
20 DUs
8 single arm KB front squats **5/5
4 strict pull-ups **C2B for those who can
8 double plate fwd press **focus on elbow trying to lockout
#
Mobility
Banded hip Flex/ext. :40 sec **each
Banded dorsiflexor ankle stretch :20-:30 sec **each
Banded front rack stretch :30-:40 sec **each
:20 sec hang in supinated grip; rest :10 sec x2
#
Strength
Back Squat: 5-6 sets x3 reps ;Every 3 mins perform 3 reps
**ascending in weight, Starting weight will be @60% of 1RM
#
Conditioning
5 Rounds
2 Legless rope climbs **15ft target
4 Box jumps @40/32
6 Front squats @205/133
8 Cal bike
**modify as needed
Squats should be heavy but UB every round (not optional)
–
50-54:
Box @30/24 **stepping down
Fs @185/123
–
55+:
Box @24/20 **stepping down
FS @155/103
#
BE Complete
1. Single leg DLs :4 sets x8 reps **each
2. Single DB/KB front rack reverse lunge thruster: 3 sets x8-10 reps
**one side @ a time
**KB on the side which the knee is up, perform your lunge up and press @top
3. 7-10 mins of stretching/rolling out
Conditioning – 10:23
5 Rounds
2 Rope climbs **15ft target
4 Box jumps @30
6 Front squats, unbroken @185
8 Cal bike
BeComplete: Done
Strength: 285lb
Conditioning: 16:30 Rx
Be complete: Done