Prep
3 mins Vertical foam roller
#
Activation
15 banded scap squeezes
15 banded internal rotations **each
15 dislocates w/band used for squeezes
#
Warm-up
200m row
15 banded cap squeezes
15 jumping jacks
–
200m row
5 inchworms
10 lunges
5 push-ups w/downward dog
10 air squats
–
200m row
2 Rounds
5 strict pull-ups
5 strict ring dips
10 alt. KB squat clean thrusters **light weight
#
PVC/BB work
10 PVC dislocates
5 PVC OHS
5 BB muscle snatches
x2
#
Mobility
2 Rounds
Cobra :15 sec
+
Lunge w/elbow to floor :15 sec **each
+
Kneeling dorsiflexion stretch :15 sec **each
+
Banded OH/shoulder distraction :30 sec
+
Thoracic/Lat holding PVC w/supinated grip :30 sec
#
Weightlifting
Every 3 mins:
:12 sec bike **HARD (just over a 1 min bike test pace)
20 DUs
1 Squat Snatch @75-78%
x6 sets
#
Conditioning
3 Rounds
30/25 cal bike
15 T2B
5 DB manmakers @50/35
6/4 MUs
–
55+:
25/21 cal bike
DBs @35/20
7 Burpee C2B pull-ups
#
BE Complete
1. 4 mins of banded marches w/WB
**on top of every min perform 5 squats
2. Sorenson hold: 1 min x3 sets
+
20-24 bent over alt. DB reserve flies & DB pullbacks
3. Accumulate 3 mins in plank w/locked out arms in supinated grip
**Hands will be on DB palms facing foward, have feet raised of ground about for inches(45# plate)