Prep
20 walking calves
30ft walking on the toes
10 lunges w/Russian twist
20 stepping walking on heels
10 lunges elbow to the floor
#
Activation
10 banded DLs
30ft bunny hops
10 lying knee tucks
x2
#
Warm-up
3 min row
:30 sec easy
:30 sec hard
–
Into
3 Rounds
3 inch worms
3 burpee broad jumps
3 strict pull-ups w/3 sec out down **every rep
6 squats w/5 sec count down
#
Mobility
Seated crossover glute stretch w/rotation :20 sec x2
Prone pec stretch :15 sec **eadh
+
Static lat stretch :15 sec **each
+
Thoracic/Lat **holding PVC :20 sec
x2
#
Strength
A.1 RDLs: 6 sets x6 reps
**6 Working sets, ascending in weight. Starting set should be around 35-40%. Do not exceed 60% of 1RM DL.
+
A.2 Weighted Box jumps @20’’: 6 sets x3 reps
**Step down each rep. Weight can increase or stay across for all 6 sets. Box height will remain 20 inches for all sets. For those comfortable, can use DBs. Folks can sub for a weighted vest. For those not comfortable with jumping on a box; sub for weighted squat jumps, hold DBs or weighted vest
#
Conditioning
9-7-5-3
DB squat clean thrusters @50/35
MUs
–
55+:
DBs @35/20
C2B
Burpee touches **6 inch target
–
Into, 7 min row
@Z1 effort
**at a pace where you can have a complete conversation
#
BE Complete
1. 10-12 Weighted Hollow rocks
:40-:60 sorenson hold
4 TGUs **each side **complete all 3 on one side first
x3 sets; Rest as needed