Prep
3-4 mins rolling out lower body
Lying glute crossover :30 sec **each
#
Activation
10 banded goodmorings
10 seated leg extensions
10 alt step ups
x2
#
Warm-up
2 Rounds
300m row
5 burpees stepping down & up
15 cal bike
5 burpees stepping down & up
–
2 Rounds
9 Russian KB swings
7 box jumps **stepping down
5 Kang squats
#
Mobility
Kneeling dorsiflexion stretch :20 sec
+
Lunge w/elbow to floor :20 sec
x2
Frog stretch :30 sec
Wall squat stretch :30 sec
#
Strength
Back squat: 5 sets x3-5 reps @83%
**percentage is off your 1 rep
**explosive standing up, stand as if it was 90+%
**a gap of reps, for athlete specific. Reps should be tough but not sacrificing positioning.
**percentage is a number does not take in account how the body feels for the day. Strive for 5 reps, but 3 or 4 reps are options.
#
Conditioning
:30 Sprint stations
1. alt DB squat cleans
2. Box jumps @24/20’’ **stepping down(do not have to fully extend @top)
3. Burpees
4. Bike
x4; Rest 4 mins between rounds
**There is no transition time between, keep stations close by so no significant time is lost between
**keep one continuous count for a total rep count at the end of all four stations.
**Try to match or beat previous scores
–
55+:
DB @35/20
Box @20’16”
#
BE Complete
1. Penally rows: 5 sets x5-7 reps **heavy
2. EMOM x8
O: :25 sec weighted sorenson hold
E: 8-12 weighted GHD sit-ups
**athletes choice of weight (light)
strength: 285lb
Conditioning: 36, 41, 43, 44 = 164 reps Rx
Be Complete: Done
Strength
Back squat: 5 sets x5 reps @225#
Conditioning 124
:30 Sprint stations
1. alt DB squat cleans
2. Box jumps @24/20’’ **stepping down(do not have to fully extend @top)
3. Burpees
4. Bike
x4; Rest 4 mins between rounds
BeComplete: Done