Prep
**When rolling out, no forcefully digging, light rolling to warm up the area
2-3 mins rolling out upper thoracic
2 mins rolling out chest
1 min mashing arm pit
**place a lax on top of PVC
#
Activation
12 Scap retractions in plank
10 quadrupeds **each
8 Banded straight arm pulldowns w/pause @squeeze
x2
#
Warm-up
3 Rounds
10/8 cal bike
10 lunges w/Russian twist
10 mountain climbers
10 Jumping jacks
–
2 Rounds
10 air squats
5-7 strict ring pull-ups
5-7 push-ups w/downward dog
–
1 Round
10 alt DB squat clean thrusters
10 Knee tucks
5-7 kipping ring pull-ups
5-7 strict ring dips
#
Mobility
Banded Front rack :30-:40 sec
**https://www.youtube.com/watch?v=tzMmxcmWZCw
10 PVC dislocates
Doorway stretch :20-:30 sec
10 PVC dislocates
Frog stretch :30 sec
10 PVC dislocates
Banded OH/shoulder distraction :30-:40 sec
**https://www.youtube.com/watch?v=-cUJpz5aGCI
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Strength
A. Double alt DB strict presses: 4 sets x 8-12 reps (Heavy)
–
B. Single arm DB rows: 4 sets x12-16 reps (heavy)
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Gymnastics
4 Rounds
10-15 T2B
10 lateral steps walking on hands
**Belly to the wall, change direction every round
**Rest 1:30-2 mins between rounds
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Conditioning
AMRAP 16
15/12 cal bike
12 Heavy WBs @30/20
90ft’ Farmer Carry Heavy **100/80…70/53…
60’ burpee broad jump
3 MUs
**Rest 1 min between rounds
–
55-59: WBs @20/14
–
60+: WBs @9ft target, adjust weight as needed
Modify weight for FC as needed
5 C2B pull-ups
#
BE Complete
1. Tabata HS holds x8 sets
On: :12-20 sec
Off: 10 sec
2. Bent over Db pullbacks: 3 sets x12-15 reps
3. 4-6 mins lying vertically on foam roller