Prep
2-3 mins rolling out hip flexors
Seated crossover glute stretch w/rotation :30 sec hold x2
#
Activation
12 single leg band hip flexor pulls
6 glute bridges
6 single leg glute bridges **each
12 back extensions n + :12 sec hold on last rep
#
Warm-up
150m row
3 slam balls
3-5 strict ring pull-ups
5-7 close grip push-ups
9 air squats
–
150 m row
3 slam balls
5 kipping ring pull-ups
5-7 strict ring dips
9 BB DLs
–
150m row
3 slam balls
3 MUs
6 BB DLs
6 BB thrusters
#
Mobility
Lying hip rotation :20-:30 sec hold
Pigeon stretch :30-:40 sec **each
Static lat stretch : 20-:30 sec **each
Prone pec stretch :20-:30 sec **each
#
Strength
Deadlifts: build to a heavy 3 rep
+
2 Seated box jumps: building in height
**for those who can
#
Conditioning
AMRAP 17
4 MUs
6 DB Man-Makers @50/35
8 HSPUs @deficit 4/2”
10 GHD Sit-ups
–
55+:
3 Rounds
1 MU
2 burpees
4 C2B
6 DB Man-makers @35/20
8 Push-ups
10 GHD Sit-ups
#
BE Complete
30ft banded backwards walk **lead with heal/slight out
**band set up is the same as you would for lateral steps
30ft banded forward walk
16-20 alt weight step ups **20’’ box
x4
Strength
Deadlifts: build to a heavy 3 rep
+
2 Seated box jumps: building in height
135#/20″, 225#/20#, 275#/24″, 295#/30″, 315#/33″, 335#/34″
Conditioning
Not Done
BeComplete: Done