Prep
2-3 mins rolling out upper thoracic
2-3 mins rolling out hip flexors
2-3 mins rolling out glutes
#
Activation
10 banded good morning
10 alt banded side steps
10 seated Russian twist
x2 sets
#
Warm-up
1k row:
**increase pace Every 250m’s Men can start between 2:05-2:10/Women 2:20-:2:30
–
2 Rounds
5 burpees stepping down & up
10 sit-ups
1 Wall walk +:15 sec HS hold
5 Slam balls
5 BB DLs
5 BB presses
–
2 Rounds
5 muscle snatches **from hip
5 box jumps ***stepping down
10 hanging scap squeezes
#
Mobility
Thoracic/Lat hold PVC :30
+
Single arm Wall shoulder stretch :20 sec
+
Lying child pose stretch :20 sec
x2-3 rounds
#
Strength
Muscle snatch: 3.2.”1.1.1.1.1”
**Build to a moderate 3 rep, doesn’t have to be TnG
**Build to a heavy 2 rep, doesn’t have to be TnG
**Build to a max 1 rep, no more than 5 attempts , & no more than two failed attempts
#
Conditioning
4 Rounds
12 DBs DLs @50/35
12 GHD sit-ups
9 HPC
9 Burpees over DB
6 S2OH
6 Box jumps @40/32”
–
45-54:
Box @30/24
–
55-59:
9 GHDs
Box @24/20’’
DBs @35/20
Burpees in place
–
60+:
9 GHDs
Box @20/16’’
DBs @35/20
Burpees in place
#
BE Complete
1. Lying DB chest pullovers: 3 sets x15 reps
2. 100 banded scap squeezes
3. 50 PVC Dislocates